Program Description
Great program for modest full-body gains to pair with cardio training. This is my go-to strength training to be paired with martial arts practice
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedFeb 01, 2025 02:13
- Last EditedJun 18, 2025 09:50
Summary
Unlock your full potential with this 10-week, 3-day full body workout program designed for those ready to build strength and muscle efficiently. Each session combines targeted supersets, including exercises like the Incline Bench Press and Sumo Deadlift, to maximize your gains and keep your workouts dynamic. Perfect for a garage gym setup, this plan is tailored for everyday lifters looking to elevate their fitness game. Get ready to transform your physique and boost your confidence!
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
-
1B
Sumo Deadlift (Barbell)
3
-
2A
Underhand Lat Pulldown
3
-
2B
Squat (Barbell)
3
-
3A
Barbell Row
3
-
3B
Seated Shoulder Press (Dumbbell)
3
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
4C
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Romanian Deadlift (Dumbbell)
3
-
2A
Barbell Row
3
-
2B
Cossack Squat
3
-
3A
Military Press (Barbell)
3
-
3B
Lat Pulldown
3
-
4A
Reverse Nordic Curl
3
-
4B
Narrow Push Up
3
-
4C
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
-
1B
Dumbbell Row
3
-
2A
Upright Row (Dumbbell)
3
-
2B
Squat (Barbell)
3
-
3A
Lateral Raise (Dumbbell)
3
-
3B
Romanian Deadlift (Barbell)
3
-
4A
Tricep Extension (Cable)
3
-
4B
Reverse Nordic Curl
3
-
4C
Incline Curl (Dumbbell)
3
-
Week 1
1 / 10 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)3 Sets
-
1B
Sumo Deadlift (Barbell)3 Sets
-
2A
Underhand Lat Pulldown3 Sets
-
2B
Squat (Barbell)3 Sets
-
3A
Barbell Row3 Sets
-
3B
Seated Shoulder Press (Dumbbell)3 Sets
-
4A
Overhead Tricep Extension (Cable)3 Sets
-
4B
Incline Curl (Dumbbell)3 Sets
-
4C
Lateral Raise (Dumbbell)3 Sets
-
Day 2
1A
Bench Press (Barbell)3 Sets
-
1B
Romanian Deadlift (Dumbbell)3 Sets
-
2A
Barbell Row3 Sets
-
2B
Cossack Squat3 Sets
-
3A
Military Press (Barbell)3 Sets
-
3B
Lat Pulldown3 Sets
-
4A
Reverse Nordic Curl3 Sets
-
4B
Narrow Push Up3 Sets
-
4C
Pull-Up (Bodyweight)3 Sets
-
Day 3
1A
Bench Press (Close Grip)3 Sets
-
1B
Dumbbell Row3 Sets
-
2A
Upright Row (Dumbbell)3 Sets
-
2B
Squat (Barbell)3 Sets
-
3A
Lateral Raise (Dumbbell)3 Sets
-
3B
Romanian Deadlift (Barbell)3 Sets
-
4A
Tricep Extension (Cable)3 Sets
-
4B
Reverse Nordic Curl3 Sets
-
4C
Incline Curl (Dumbbell)3 Sets
-