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Casey's Garage Program

by Zach D.
1 athletes joined

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 23, 2025 10:47

Summary

Transform your physique with Casey's Garage Program, a 6-week strength training journey designed for those ready to push their limits. Comprising three intense sessions each week, this program utilizes a variety of equipment found in a garage gym to target all major muscle groups—from chest and back to legs and core. Expect a mix of compound and isolation exercises, ensuring balanced development and improved performance. Get ready to build strength, enhance muscle definition, and achieve your fitness goals with every rep!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.7%
Upper Back
12.9%
Quadriceps
11.4%
Lats
10.6%
Biceps
8.3%
Hamstrings
8.3%
Triceps
8.3%
Abs
6.1%
Front Delts
4.5%
Chest
3.8%
Middle Delts
3.8%
Rear Delts
3%
Adductors
1.5%
Forearms
0.8%
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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
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