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A geezers guide to girth

by Dylan S.
5.0
(1 rating)

Program Description

It ain’t that deep

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Sep 02, 2025 07:38
  • Last Edited
    Sep 11, 2025 10:27

Summary

Unlock your potential with "A Geezer's Guide to Girth," a focused 12-week program designed for serious lifters looking to enhance muscle size and strength. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, weighted pull-ups, and bench presses, all tailored to maximize your gains. This program is perfect for those ready to challenge themselves and push past their limits in a garage gym setting. Get ready to build serious muscle and redefine your physique!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.2%
Triceps
11%
Glutes
10.9%
Quadriceps
10.2%
Biceps
9.9%
Upper Back
8.4%
Lats
7.6%
Chest
7.6%
Front Delts
7.6%
Middle Delts
6.4%
Lower Back
3.3%
Abs
2.3%
Forearms
1.8%
Rear Delts
1.3%
Adductors
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
11
Hamstring Curl
2
12 reps
RPE 8
12
Leg Extension
2
15 reps
RPE 7.5
13
Hip Thrust (Dumbbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
-
11
Hamstring Curl
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
-
11
Hamstring Curl
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
-
11
Hamstring Curl
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
-
11
Hamstring Curl
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
-
11
Hamstring Curl
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
-
11
Hamstring Curl
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
-
11
Hamstring Curl
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
-
11
Hamstring Curl
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
-
11
Hamstring Curl
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
-
11
Hamstring Curl
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4 reps
4 reps
RPE 10
RPE 8
2
Bent Over Row (Dumbbell)
1
2
5 reps
10 reps
RPE 10
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
5
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Seated Row (Cable)
2
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
5
10 reps
RPE 9
10
Incline Bench Press (Dumbbell)
3
-
11
Hamstring Curl
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
2
Split Squat (Dumbbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
15 reps
RPE 8
4
Squat (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hack Squat
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@9
@7
2
Split Squat (Dumbbell)
2 Sets
10 Reps
@7
3
Hamstring Curl
2 Sets
15 Reps
@8
4
Squat (Barbell)
1 Set
-
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
4 Reps
4 Reps
@10
@8
2
Bent Over Row (Dumbbell)
1 Set
2 Sets
5 Reps
10 Reps
@10
@8
3
Skull Crusher (Barbell)
2 Sets
8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
5
Chest Press (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
7
Seated Row (Cable)
2 Sets
10 Reps
@9
8
Incline Curl (Dumbbell)
2 Sets
12 Reps
@9
9
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@9
10
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
11
Hamstring Curl
2 Sets
12 Reps
@8
12
Leg Extension
2 Sets
15 Reps
@7.5
13
Hip Thrust (Dumbbell)
2 Sets
10 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Dylan S.Age 19, Man
5 days ago
7 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
Shot old matE