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Program Description

Do abs every workout rest every other day and do cardio to get leaner 75 percent of one rep max for everything

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 01, 2026 09:17
  • Last Edited
    Mar 01, 2026 09:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Glutes
13.5%
Upper Back
10.3%
Hamstrings
9.7%
Triceps
8.6%
Front Delts
8.4%
Lats
6.2%
Abs
5.7%
Chest
5.4%
Lower Back
4.6%
Middle Delts
3.5%
Olympic
3.2%
Adductors
2.4%
Biceps
2.4%
Forearms
0.8%
Rear Delts
0.5%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Hang Clean
3
5 reps
-
4
Barbell Row
4
6 reps
-
5
Bicep Curl (EZ Bar)
3
7 reps
-
6
Romanian Deadlift (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Hang Clean
3
5 reps
-
4
Barbell Row
4
6 reps
-
5
Bicep Curl (EZ Bar)
3
7 reps
-
6
Romanian Deadlift (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Hang Clean
3
5 reps
-
4
Barbell Row
4
6 reps
-
5
Bicep Curl (EZ Bar)
3
7 reps
-
6
Romanian Deadlift (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Hang Clean
3
5 reps
-
4
Barbell Row
4
6 reps
-
5
Bicep Curl (EZ Bar)
3
7 reps
-
6
Romanian Deadlift (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
7 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
High Pull
3
5 reps
-
6
Push Press (Barbell)
3
5 reps
-
7
Hip Thrust (Barbell)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
7 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
High Pull
3
5 reps
-
6
Push Press (Barbell)
3
5 reps
-
7
Hip Thrust (Barbell)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
7 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
High Pull
3
5 reps
-
6
Push Press (Barbell)
3
5 reps
-
7
Hip Thrust (Barbell)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
7 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
High Pull
3
5 reps
-
6
Push Press (Barbell)
3
5 reps
-
7
Hip Thrust (Barbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Hang Clean
3
5 reps
-
4
Barbell Row
3
6 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Landmine Twist
3
5 reps
-
7
Lunge (Barbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Hang Clean
3
5 reps
-
4
Barbell Row
3
6 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Landmine Twist
3
5 reps
-
7
Lunge (Barbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Hang Clean
3
5 reps
-
4
Barbell Row
3
6 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Landmine Twist
3
5 reps
-
7
Lunge (Barbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Hang Clean
3
5 reps
-
4
Barbell Row
3
6 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Landmine Twist
3
5 reps
-
7
Lunge (Barbell)
2
5 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Squat (Barbell)
2 Sets
5 Reps
-
3
Hang Clean
3 Sets
5 Reps
-
4
Barbell Row
3 Sets
6 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
6
Landmine Twist
3 Sets
5 Reps
-
7
Lunge (Barbell)
2 Sets
5 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Squat (Barbell)
5 Sets
5 Reps
-
3
Hang Clean
3 Sets
5 Reps
-
4
Barbell Row
4 Sets
6 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
7 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
7 Reps
-
Day 2
1
Tricep Pushdown (Cable)
3 Sets
7 Reps
-
2
Front Squat (Barbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
4
Pull-Up (Weighted)
3 Sets
5 Reps
-
5
High Pull
3 Sets
5 Reps
-
6
Push Press (Barbell)
3 Sets
5 Reps
-
7
Hip Thrust (Barbell)
2 Sets
5 Reps
-