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Casey's Garage Program

by Zach D.

Program Description

To learn the basics and get strong!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 22, 2025 07:21
  • Last Edited
    Jul 22, 2025 07:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Smith Machine)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
RPE 8
2
Lat Pulldown
2
8-10 reps
RPE 8
3
Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-10 reps
RPE 8
2
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
3
Seated Row (Cable)
2
8-10 reps
RPE 8
4
Split Squat (Bodyweight)
1
3
6 reps
6 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-10 reps
RPE 8
2
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
3
Seated Row (Cable)
2
8-10 reps
RPE 8
4
Split Squat (Bodyweight)
1
3
6 reps
6 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-10 reps
RPE 8
2
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
3
Seated Row (Cable)
2
8-10 reps
RPE 8
4
Split Squat (Bodyweight)
1
3
6 reps
6 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-10 reps
RPE 8
2
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
3
Seated Row (Cable)
2
8-10 reps
RPE 8
4
Split Squat (Bodyweight)
1
3
6 reps
6 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-10 reps
RPE 8
2
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
3
Seated Row (Cable)
2
8-10 reps
RPE 8
4
Split Squat (Bodyweight)
1
3
6 reps
6 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-10 reps
RPE 8
2
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
3
Seated Row (Cable)
2
8-10 reps
RPE 8
4
Split Squat (Bodyweight)
1
3
6 reps
6 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Glute Kickback (Cable)
4
8-10 reps
RPE 8
3
Pull-Up (Bodyweight)
2
1-5 reps
RPE 8
4
Face Pull
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Glute Kickback (Cable)
4
8-10 reps
RPE 8
3
Pull-Up (Bodyweight)
2
1-5 reps
RPE 8
4
Face Pull
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Glute Kickback (Cable)
4
8-10 reps
RPE 8
3
Pull-Up (Bodyweight)
2
1-5 reps
RPE 8
4
Face Pull
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Glute Kickback (Cable)
4
8-10 reps
RPE 8
3
Pull-Up (Bodyweight)
2
1-5 reps
RPE 8
4
Face Pull
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Glute Kickback (Cable)
4
8-10 reps
RPE 8
3
Pull-Up (Bodyweight)
2
1-5 reps
RPE 8
4
Face Pull
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Glute Kickback (Cable)
4
8-10 reps
RPE 8
3
Pull-Up (Bodyweight)
2
1-5 reps
RPE 8
4
Face Pull
2
8-10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Smith Machine)
2 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-10 Reps
@8
3
Squat (Dumbbell)
2 Sets
8-10 Reps
@8
4
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bicep Curl (Cable)
2 Sets
8-10 Reps
@8
2
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@8
3
Seated Row (Cable)
2 Sets
8-10 Reps
@8
4
Split Squat (Bodyweight)
1 Set
3 Sets
6 Reps
6 Reps
@8
-
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@8
2
Glute Kickback (Cable)
4 Sets
8-10 Reps
@8
3
Pull-Up (Bodyweight)
2 Sets
1-5 Reps
@8
4
Face Pull
2 Sets
8-10 Reps
@8