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Merja’s training plan

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Program Description

Embark on a transformative 6-week journey with Merja’s training plan, designed specifically for beginners looking to build strength and muscle in a garage gym setting. This program features 18 workouts spread across six weeks, each lasting approximately 50 minutes. You'll engage in a balanced mix of cardio and resistance training, targeting all major muscle groups through a variety of machine and bodyweight exercises. Get ready to elevate your fitness level and achieve your bodybuilding goals with this structured and effective plan!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 23, 2025 06:14
  • Last Edited
    Jun 23, 2025 06:56
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Chest Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
5
Leg Curl
2
6-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 8
8
Abs Crunch (Machine)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Leg Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
2
4-6 reps
6-10 reps
RPE 6
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Leg Extension
2
6-10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
7
Tricep Extension (Machine)
2
7-10 reps
RPE 8
8
Back Extension (Weighted)
2
6-10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Cardio
1 Set
5 mins
-
2
Leg Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@8
3
Chest Press (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@8
4
Chest Supported Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@8
5
Leg Curl
2 Sets
6-10 Reps
@8
6
Lateral Raise (Machine)
2 Sets
6-10 Reps
@8
7
Standing Calf Raise
2 Sets
6-10 Reps
@8
8
Abs Crunch (Machine)
2 Sets
6-10 Reps
@8
Day 2
1
Cardio
1 Set
20-40 mins
-
Day 3
1
Cardio
1 Set
5 mins
-
2
Leg Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@8
3
Lat Pulldown
1 Set
2 Sets
4-6 Reps
6-10 Reps
@6
@8
4
Chest Fly (Machine)
2 Sets
6-10 Reps
@8
5
Leg Extension
2 Sets
6-10 Reps
@8
6
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@8
7
Tricep Extension (Machine)
2 Sets
7-10 Reps
@8
8
Back Extension (Weighted)
2 Sets
6-10 Reps
@8