Program Description
This is a beginner, friendly program design for a home gym with some machines. You can do it anywhere. the point of the program is to get bigger muscles in the lats, glutes, shoulders, hamstrings, quads and calves with minimal chest, biceps and triceps. The program is designed to last 12 weeks starting with one to three sets per exercise per session if there is no soreness and no pump after a session, you can add a set for the next week. First week you should be ending at a 7/10 RPE. After that for all compound moves add 10 pounds and for all accessory moves add 5 pounds. You can repeat this program as many times as you would like, this is a great way to start your fitness journey if you’ve never worked out before.
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJul 10, 2024 06:48
- Last EditedJul 15, 2024 06:10
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
6-8 reps
6-8 reps
70%
78%
1B
Wide Grip Lat Pulldown
2
10-12 reps
75%
2A
Face Pull
2
12-20 reps
RPE 8
2B
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3A
Hip Thrust (Barbell)
2
1
10-25 reps
10-25 reps
RPE 8
RPE 9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
2
12-15 reps
RPE 8
1B
Leg Extension
2
12-15 reps
2A
Side Lying Hip Abduction Off Of Bench
3
2B
Push Up
2
3A
Lateral Raise (Cable)
2
10-20 reps
3B
Standing Calf Raise
2
10-20 reps
Week 1
1 / 12 Weeks
Day 2
1A
Hyperextension2 Sets
12-15 Reps
@8
1B
Leg Extension2 Sets
12-15 Reps
2A
Side Lying Hip Abduction Off Of Bench3 Sets
2B
Push Up2 Sets
3A
Lateral Raise (Cable)2 Sets
10-20 Reps
3B
Standing Calf Raise2 Sets
10-20 Reps
Day 1
1A
Squat (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
70%
78%
1B
Wide Grip Lat Pulldown2 Sets
10-12 Reps
75%
2A
Face Pull2 Sets
12-20 Reps
@8
2B
Lying Leg Curl1 Set
1 Set
10-15 Reps
10-15 Reps
@7.5
@8
3A
Hip Thrust (Barbell)2 Sets
1 Set
10-25 Reps
10-25 Reps
@8
@9
3B
Seated Overhead Press (Dumbbell)2 Sets
10-15 Reps
@8