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Program Description

Time limited Dadbod elimination program that you can do in a minimally equipped garage gym with dumbbells or kettlebells, a squat rack, barbell and some plates.

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 28, 2026 03:29
  • Last Edited
    Mar 28, 2026 04:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Quadriceps
11.4%
Glutes
9.7%
Abs
9.3%
Front Delts
8.7%
Upper Back
8.7%
Chest
8.5%
Lats
6.3%
Hamstrings
5.9%
Middle Delts
5.1%
Biceps
3.4%
Forearms
3%
Lower Back
3%
Adductors
1.9%
Rear Delts
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
RPE 8
1B
Dumbbell Row
5
8 reps
RPE 8
1C
Reverse Abs Crunch (Bodyweight)
5
15 reps
-
2
Face Pull
3
15 reps
-
3A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6-7
3B
Kettlebell Swing
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
RPE 8
1B
Dumbbell Row
5
8 reps
RPE 8
1C
Reverse Abs Crunch (Bodyweight)
5
15 reps
-
2
Face Pull
3
15 reps
-
3A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6-7
3B
Kettlebell Swing
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
RPE 8
1B
Dumbbell Row
5
8 reps
RPE 8
1C
Reverse Abs Crunch (Bodyweight)
5
15 reps
-
2
Face Pull
3
15 reps
-
3A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6-7
3B
Kettlebell Swing
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
RPE 8
1B
Dumbbell Row
5
8 reps
RPE 8
1C
Reverse Abs Crunch (Bodyweight)
5
15 reps
-
2
Face Pull
3
15 reps
-
3A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6-7
3B
Kettlebell Swing
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
RPE 8
1B
Dumbbell Row
5
8 reps
RPE 8
1C
Reverse Abs Crunch (Bodyweight)
5
15 reps
-
2
Face Pull
3
15 reps
-
3A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6-7
3B
Kettlebell Swing
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
RPE 8
1B
Dumbbell Row
5
8 reps
RPE 8
1C
Reverse Abs Crunch (Bodyweight)
5
15 reps
-
2
Face Pull
3
15 reps
-
3A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6-7
3B
Kettlebell Swing
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
RPE 8
1B
Dumbbell Row
5
8 reps
RPE 8
1C
Reverse Abs Crunch (Bodyweight)
5
15 reps
-
2
Face Pull
3
15 reps
-
3A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6-7
3B
Kettlebell Swing
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
RPE 8
1B
Dumbbell Row
5
8 reps
RPE 8
1C
Reverse Abs Crunch (Bodyweight)
5
15 reps
-
2
Face Pull
3
15 reps
-
3A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6-7
3B
Kettlebell Swing
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
RPE 8
1B
Farmer's Walk (Weighted)
5
50 reps
-
1C
Ab Wheel
5
10 reps
-
2A
Walking Lunge (Dumbbell)
4
8 reps
-
2B
Kettlebell Clean and Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
RPE 8
1B
Farmer's Walk (Weighted)
5
50 reps
-
1C
Ab Wheel
5
10 reps
-
2A
Walking Lunge (Dumbbell)
4
8 reps
-
2B
Kettlebell Clean and Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
RPE 8
1B
Farmer's Walk (Weighted)
5
50 reps
-
1C
Ab Wheel
5
10 reps
-
2A
Walking Lunge (Dumbbell)
4
8 reps
-
2B
Kettlebell Clean and Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
RPE 8
1B
Farmer's Walk (Weighted)
5
50 reps
-
1C
Ab Wheel
5
10 reps
-
2A
Walking Lunge (Dumbbell)
4
8 reps
-
2B
Kettlebell Clean and Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
RPE 8
1B
Farmer's Walk (Weighted)
5
50 reps
-
1C
Ab Wheel
5
10 reps
-
2A
Walking Lunge (Dumbbell)
4
8 reps
-
2B
Kettlebell Clean and Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
RPE 8
1B
Farmer's Walk (Weighted)
5
50 reps
-
1C
Ab Wheel
5
10 reps
-
2A
Walking Lunge (Dumbbell)
4
8 reps
-
2B
Kettlebell Clean and Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
RPE 8
1B
Farmer's Walk (Weighted)
5
50 reps
-
1C
Ab Wheel
5
10 reps
-
2A
Walking Lunge (Dumbbell)
4
8 reps
-
2B
Kettlebell Clean and Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
RPE 8
1B
Farmer's Walk (Weighted)
5
50 reps
-
1C
Ab Wheel
5
10 reps
-
2A
Walking Lunge (Dumbbell)
4
8 reps
-
2B
Kettlebell Clean and Press
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6 reps
RPE 8
1B
Hammer Curl (Dumbbell)
4
10 reps
-
1C
Push Up
4
12 reps
-
2A
Pendlay Row
4
8 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
-
3
Landmine Oblique Twist
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6 reps
RPE 8
1B
Hammer Curl (Dumbbell)
4
10 reps
-
1C
Push Up
4
12 reps
-
2A
Pendlay Row
4
8 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
-
3
Landmine Oblique Twist
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6 reps
RPE 8
1B
Hammer Curl (Dumbbell)
4
10 reps
-
1C
Push Up
4
12 reps
-
2A
Pendlay Row
4
8 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
-
3
Landmine Oblique Twist
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6 reps
RPE 8
1B
Hammer Curl (Dumbbell)
4
10 reps
-
1C
Push Up
4
12 reps
-
2A
Pendlay Row
4
8 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
-
3
Landmine Oblique Twist
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6 reps
RPE 8
1B
Hammer Curl (Dumbbell)
4
10 reps
-
1C
Push Up
4
12 reps
-
2A
Pendlay Row
4
8 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
-
3
Landmine Oblique Twist
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6 reps
RPE 8
1B
Hammer Curl (Dumbbell)
4
10 reps
-
1C
Push Up
4
12 reps
-
2A
Pendlay Row
4
8 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
-
3
Landmine Oblique Twist
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6 reps
RPE 8
1B
Hammer Curl (Dumbbell)
4
10 reps
-
1C
Push Up
4
12 reps
-
2A
Pendlay Row
4
8 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
-
3
Landmine Oblique Twist
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6 reps
RPE 8
1B
Hammer Curl (Dumbbell)
4
10 reps
-
1C
Push Up
4
12 reps
-
2A
Pendlay Row
4
8 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
-
3
Landmine Oblique Twist
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
5 reps
-
1B
Kettlebell Clean and Press
5
5 reps
-
2A
Shrug (Barbell)
3
15 reps
-
2B
Dumbbell Bench Pullover
3
15 reps
-
3A
Lat Pulldown
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
5 reps
-
1B
Kettlebell Clean and Press
5
5 reps
-
2A
Shrug (Barbell)
3
15 reps
-
2B
Dumbbell Bench Pullover
3
15 reps
-
3A
Lat Pulldown
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
5 reps
-
1B
Kettlebell Clean and Press
5
5 reps
-
2A
Shrug (Barbell)
3
15 reps
-
2B
Dumbbell Bench Pullover
3
15 reps
-
3A
Lat Pulldown
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
5 reps
-
1B
Kettlebell Clean and Press
5
5 reps
-
2A
Shrug (Barbell)
3
15 reps
-
2B
Dumbbell Bench Pullover
3
15 reps
-
3A
Lat Pulldown
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
5 reps
-
1B
Kettlebell Clean and Press
5
5 reps
-
2A
Shrug (Barbell)
3
15 reps
-
2B
Dumbbell Bench Pullover
3
15 reps
-
3A
Lat Pulldown
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
5 reps
-
1B
Kettlebell Clean and Press
5
5 reps
-
2A
Shrug (Barbell)
3
15 reps
-
2B
Dumbbell Bench Pullover
3
15 reps
-
3A
Lat Pulldown
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
5 reps
-
1B
Kettlebell Clean and Press
5
5 reps
-
2A
Shrug (Barbell)
3
15 reps
-
2B
Dumbbell Bench Pullover
3
15 reps
-
3A
Lat Pulldown
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
5 reps
-
1B
Kettlebell Clean and Press
5
5 reps
-
2A
Shrug (Barbell)
3
15 reps
-
2B
Dumbbell Bench Pullover
3
15 reps
-
3A
Lat Pulldown
3
15 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
1B
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
@8
1C
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
2
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6-7
@6-7
@6-7
@6-7
3B
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
1B
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
50 Reps
50 Reps
-
-
-
-
-
1C
Ab Wheel
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2A
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2B
Kettlebell Clean and Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 3
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
1B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
1C
Push Up
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2A
Pendlay Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3
Landmine Oblique Twist
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1A
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
1B
Kettlebell Clean and Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2A
Shrug (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2B
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3A
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-