Program Description
Elevate your strength with this comprehensive 16-week program designed for intermediate lifters. Committing just 4 days a week, you’ll engage in 70-minute sessions that blend athletics, powerbuilding, and powerlifting techniques to maximize your gains. Tailored for a garage gym setup, this program will challenge your limits and enhance your performance, pushing you toward your strength goals with every rep. Get ready to transform your training and build a powerful physique!
Program Overview
- LevelIntermediate
- GoalAthletics, Powerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedSep 05, 2025 01:32
- Last EditedSep 08, 2025 06:06
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Triceps
10.8%
Glutes
10.5%
Front Delts
10.1%
Hamstrings
9.8%
Chest
8.6%
Upper Back
8.1%
Middle Delts
7.6%
Abs
6.3%
Lats
4.5%
Lower Back
4.2%
Biceps
3.7%
Adductors
1.4%
Forearms
1.4%
Rear Delts
1.3%
Abductors
0.3%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Front Squat (Barbell)
3
6 reps
-
3
Leg Press
3
10 reps
-
4
Split Squat (Barbell)
3
8 reps
-
5
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72%
2
Front Squat (Barbell)
3
6 reps
-
3
Leg Press
3
10 reps
-
4
Split Squat (Barbell)
3
8 reps
-
5
Ab Wheel
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
74%
2
Front Squat (Barbell)
3
6 reps
-
3
Leg Press
3
10 reps
-
4
Split Squat (Barbell)
3
8 reps
-
5
Ab Wheel
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Front Squat (Barbell)
3
6 reps
-
3
Leg Press
2
10 reps
-
4
Split Squat (Barbell)
2
8 reps
-
5
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Squat (Paused)
3
5 reps
-
3
Leg Press
4
8 reps
RPE 7
4
Split Squat (Smith Machine)
3
8 reps
-
5
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
78%
2
Squat (Paused)
3
5 reps
-
3
Leg Press
4
8 reps
RPE 8
4
Split Squat (Smith Machine)
3
8 reps
-
5
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82%
2
Squat (Paused)
3
5 reps
-
3
Leg Press
4
8 reps
RPE 9
4
Split Squat (Smith Machine)
3
8 reps
-
5
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
65%
2
Squat (Paused)
2
5 reps
-
3
Leg Press
3
8 reps
RPE 5
4
Split Squat (Smith Machine)
2
8 reps
-
5
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
80%
2
Front Squat (Barbell)
3
4 reps
-
3
Good Morning
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
82%
2
Front Squat (Barbell)
3
4 reps
-
3
Good Morning
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Front Squat (Barbell)
3
4 reps
-
3
Good Morning
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
60%
2
Front Squat (Barbell)
3
4 reps
-
3
Good Morning
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
85%
2
Split Squat (Barbell)
2
10 reps
RPE 6
3
Plank
3
8 reps
-
4
Grip Hold
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
87%
2
Split Squat (Barbell)
2
10 reps
RPE 6
3
Plank
3
8 reps
-
4
Grip Hold
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Split Squat (Barbell)
2
10 reps
RPE 6
3
Plank
3
8 reps
-
4
Grip Hold
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
67.5%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
72%
2
Pin Press Bench (Barbell)
3
6 reps
-
3
Bench Press (Close Grip)
4
5 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
75%
2
Pin Press Bench (Barbell)
3
6 reps
-
3
Bench Press (Close Grip)
4
5 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
78%
2
Pin Press Bench (Barbell)
3
6 reps
-
3
Bench Press (Close Grip)
4
5 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
62%
2
Pin Press Bench (Barbell)
2
5 reps
-
3
Bench Press (Close Grip)
2
5 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
-
3
Dip (Bodyweight)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
85%
2
Pin Press Bench (Barbell)
4
3 reps
-
3
Dip (Bodyweight)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
90%
2
Pin Press Bench (Barbell)
4
3 reps
-
3
Dip (Bodyweight)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Pin Press Bench (Barbell)
4
3 reps
-
3
Dip (Bodyweight)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
85%
2
Dip (Bodyweight)
3
10 reps
RPE 6
3
Face Pull
3
15 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Dip (Bodyweight)
3
10 reps
RPE 6
3
Face Pull
3
15 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
95%
2
Dip (Bodyweight)
3
10 reps
RPE 6
3
Face Pull
3
15 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
73%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
77%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Barbell Row
3
6 reps
-
4
Hip Thrust (Barbell)
2
10 reps
-
5
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
77%
2
Block Pull (Barbell)
3
3-5 reps
100% 1RM of Deadlift (
3
Hip Thrust (Barbell)
3
8 reps
-
4
Shrug (Barbell)
4
6 reps
-
5
Fat Grip Hold
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
81%
2
Block Pull (Barbell)
3
3-5 reps
+5 lbs
3
Hip Thrust (Barbell)
3
8 reps
-
4
Shrug (Barbell)
4
6 reps
-
5
Fat Grip Hold
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Block Pull (Barbell)
3
3-5 reps
+5 lbs
3
Hip Thrust (Barbell)
3
8 reps
-
4
Shrug (Barbell)
4
6 reps
-
5
Fat Grip Hold
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
62%
2
Hip Thrust (Barbell)
3
8 reps
-
3
Shrug (Barbell)
4
6 reps
-
4
Fat Grip Hold
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Deadlift (Paused)
3
3 reps
-
3
Barbell Row
4
8 reps
-
4
Leg Curl
3
8 reps
-
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Deadlift (Paused)
3
3 reps
-
3
Barbell Row
4
8 reps
-
4
Leg Curl
3
8 reps
-
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
90%
2
Deadlift (Paused)
3
3 reps
-
3
Barbell Row
4
8 reps
-
4
Leg Curl
3
8 reps
-
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
60%
2
Deadlift (Paused)
3
3 reps
-
3
Barbell Row
4
8 reps
-
4
Leg Curl
3
8 reps
-
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
85%
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
4
8 reps
-
4
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
4
8 reps
-
4
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
93%
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
4
8 reps
-
4
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6 reps
-
2
Arnold Press
3
10 reps
-
3
Chin-Up (Bodyweight)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6 reps
-
2
Arnold Press
3
10 reps
-
3
Chin-Up (Bodyweight)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6 reps
-
2
Arnold Press
3
10 reps
-
3
Chin-Up (Bodyweight)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6 reps
-
2
Arnold Press
2
10 reps
-
3
Chin-Up (Bodyweight)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Lat Pulldown
4
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Lat Pulldown
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Lat Pulldown
4
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Lat Pulldown
4
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3 reps
80%
2
Push Press (Barbell)
4
3 reps
-
3
Pull-Up (Weighted)
4
6 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3 reps
82%
2
Push Press (Barbell)
4
3 reps
-
3
Pull-Up (Weighted)
4
6 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3 reps
85%
2
Push Press (Barbell)
4
3 reps
-
3
Pull-Up (Weighted)
4
6 reps
RPE 9
4
Upright Row (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
60%
2
Push Press (Barbell)
4
3 reps
-
3
Pull-Up (Weighted)
4
6 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3 reps
85%
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Face Pull
3
65 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1 reps
87%
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Face Pull
3
65 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1 reps
92%
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Face Pull
3
65 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
70%
2
Front Squat (Barbell)3 Sets
6 Reps
-
3
Leg Press3 Sets
10 Reps
-
4
Split Squat (Barbell)3 Sets
8 Reps
-
5
Ab Wheel3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
65%
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Chest Fly (Cable)3 Sets
12-15 Reps
-
4
Skull Crusher (Dumbbell)3 Sets
6 Reps
-
5
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)5 Sets
5 Reps
73%
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
3
Barbell Row4 Sets
8 Reps
-
4
Hip Thrust (Barbell)3 Sets
10 Reps
-
5
Farmer's Walk (Weighted)3 Sets
-
Day 4
1
Seated Military Press (Barbell)4 Sets
6 Reps
-
2
Arnold Press3 Sets
10 Reps
-
3
Chin-Up (Bodyweight)4 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
-