Program Description
Help reset and build overall conditioning and functional strength. Ramp weight in each compound movement. Run it in giant set format. Exercise 1-3 as a giant set with 90 seconds of rest, Exercise 4-6 as a giant set with 90 seconds of rest, and Exercise 7,8, & 9 more as a burnout giant set. Modify as needed. Ad 5-10 pounds per week for upper body and 10-20 for lower body. I cut OHP from the program and added an extra bench day with some shoulder emphasis because I'm old and my shoulders are garbage. This is Brian Alsruhe's linear progression format with modifications to accommodate for my age and injuries. He has a 12-week program that I highly recommend.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 11, 2026 02:32
- Last EditedJan 11, 2026 04:56
Muscle Engagement
Front
Back
MuscleSet
Abs
12.7%
Quadriceps
12.1%
Glutes
10.8%
Front Delts
9.1%
Upper Back
8.1%
Triceps
7.9%
Hamstrings
7.6%
Chest
7%
Lats
6.4%
Lower Back
4.8%
Biceps
3.2%
Rear Delts
2.7%
Forearms
2.5%
Middle Delts
1.4%
Olympic
1.3%
Other
1.3%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Side Bend (Dumbbell)
4
12 reps
-
4
Dumbbell Row
4
8 reps
RPE 8
5
Bench Press (Close Grip)
4
8 reps
-
6
Side Plank
4
0.5 mins
-
7
Dip (Assisted)
3
8 reps
-
8
Tricep Extension (Cable)
3
10 reps
-
9
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Side Bend (Dumbbell)
4
12 reps
-
4
Dumbbell Row
4
8 reps
RPE 8
5
Bench Press (Close Grip)
4
8 reps
-
6
Side Plank
4
0.5 mins
-
7
Dip (Assisted)
3
8 reps
-
8
Tricep Extension (Cable)
3
10 reps
-
9
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Side Bend (Dumbbell)
4
12 reps
-
4
Dumbbell Row
4
8 reps
RPE 8
5
Bench Press (Close Grip)
4
8 reps
-
6
Side Plank
4
0.5 mins
-
7
Dip (Assisted)
3
8 reps
-
8
Tricep Extension (Cable)
3
10 reps
-
9
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Side Bend (Dumbbell)
4
12 reps
-
4
Dumbbell Row
4
8 reps
RPE 8
5
Bench Press (Close Grip)
4
8 reps
-
6
Side Plank
4
0.5 mins
-
7
Dip (Assisted)
3
8 reps
-
8
Tricep Extension (Cable)
3
10 reps
-
9
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Plank
4
0.5 mins
-
4
Snatch (Kettlebell)
4
8 reps
-
5
Romanian Deadlift (Barbell)
4
8 reps
-
6
Bicycle Crunch
4
10 reps
-
7
Cable Low Row
4
8-12 reps
-
8
Reverse Hyperextension
4
15-20 reps
-
9
Band Pull Apart
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Plank
4
0.5 mins
-
4
Snatch (Kettlebell)
4
8 reps
-
5
Romanian Deadlift (Barbell)
4
8 reps
-
6
Bicycle Crunch
4
10 reps
-
7
Cable Low Row
4
8-12 reps
-
8
Reverse Hyperextension
4
15-20 reps
-
9
Band Pull Apart
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Plank
4
0.5 mins
-
4
Snatch (Kettlebell)
4
8 reps
-
5
Romanian Deadlift (Barbell)
4
8 reps
-
6
Bicycle Crunch
4
10 reps
-
7
Cable Low Row
4
8-12 reps
-
8
Reverse Hyperextension
4
15-20 reps
-
9
Band Pull Apart
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Plank
4
0.5 mins
-
4
Snatch (Kettlebell)
4
8 reps
-
5
Romanian Deadlift (Barbell)
4
8 reps
-
6
Bicycle Crunch
4
10 reps
-
7
Cable Low Row
4
8-12 reps
-
8
Reverse Hyperextension
4
15-20 reps
-
9
Band Pull Apart
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Side Bend (Dumbbell)
4
10-15 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Side Bend (Dumbbell)
4
10-15 reps
-
7
Reverse Pec Deck
3
8-12 reps
-
8
Lateral Raise (Cable)
3
8-12 reps
-
9
Seated Front Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Side Bend (Dumbbell)
4
10-15 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Side Bend (Dumbbell)
4
10-15 reps
-
7
Reverse Pec Deck
3
8-12 reps
-
8
Lateral Raise (Cable)
3
8-12 reps
-
9
Seated Front Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Side Bend (Dumbbell)
4
10-15 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Side Bend (Dumbbell)
4
10-15 reps
-
7
Reverse Pec Deck
3
8-12 reps
-
8
Lateral Raise (Cable)
3
8-12 reps
-
9
Seated Front Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Side Bend (Dumbbell)
4
10-15 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Side Bend (Dumbbell)
4
10-15 reps
-
7
Reverse Pec Deck
3
8-12 reps
-
8
Lateral Raise (Cable)
3
8-12 reps
-
9
Seated Front Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Cannonball Crunch
4
10-15 reps
-
4
Forward Jump
4
8 reps
-
5
Front Squat (Barbell)
4
8 reps
-
6
Plank
4
0.5 mins
-
7
Bulgarian Split Squat (Bodyweight)
3
6 reps
-
8
Good Morning
3
8 reps
-
9
Lunge (Bodyweight)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Cannonball Crunch
4
10-15 reps
-
4
Forward Jump
4
8 reps
-
5
Front Squat (Barbell)
4
8 reps
-
6
Plank
4
0.5 mins
-
7
Bulgarian Split Squat (Bodyweight)
3
6 reps
-
8
Good Morning
3
8 reps
-
9
Lunge (Bodyweight)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Cannonball Crunch
4
10-15 reps
-
4
Forward Jump
4
8 reps
-
5
Front Squat (Barbell)
4
8 reps
-
6
Plank
4
0.5 mins
-
7
Bulgarian Split Squat (Bodyweight)
3
6 reps
-
8
Good Morning
3
8 reps
-
9
Lunge (Bodyweight)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Cannonball Crunch
4
10-15 reps
-
4
Forward Jump
4
8 reps
-
5
Front Squat (Barbell)
4
8 reps
-
6
Plank
4
0.5 mins
-
7
Bulgarian Split Squat (Bodyweight)
3
6 reps
-
8
Good Morning
3
8 reps
-
9
Lunge (Bodyweight)
3
6 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Side Bend (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Dumbbell Row1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
5
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Side Plank1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
7
Dip (Assisted)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Tricep Extension (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9
Push Up1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 2
1
Kettlebell Swing1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Plank1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
4
Snatch (Kettlebell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Bicycle Crunch1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
7
Cable Low Row1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
8
Reverse Hyperextension1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
9
Band Pull Apart1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
Day 3
1
Pull-Up (Assisted)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Side Bend (Dumbbell)1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
4
Lat Pulldown1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
5
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Side Bend (Dumbbell)1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
7
Reverse Pec Deck1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Lateral Raise (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Seated Front Raise1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Box Jump1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Cannonball Crunch1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
4
Forward Jump1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Front Squat (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Plank1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
7
Bulgarian Split Squat (Bodyweight)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
8
Good Morning1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
9
Lunge (Bodyweight)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-