Program Description
To build muscle and strength
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedFeb 01, 2026 07:40
- Last EditedFeb 01, 2026 06:03
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.7%
Triceps
11.6%
Quadriceps
11.1%
Hamstrings
11.1%
Glutes
7.6%
Chest
7.1%
Middle Delts
7.1%
Biceps
5.8%
Upper Back
5.1%
Abs
4.6%
Calves
4.1%
Lats
3.5%
Rear Delts
2.8%
Adductors
2%
Forearms
2%
Lower Back
1.8%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
-
1B
Romanian Deadlift (Barbell)
4
6 reps
-
2A
Leg Extension
4
12 reps
-
2B
Leg Curl
4
12 reps
-
3A
Seated Calf Raise
4
10 reps
-
3B
Bicep Curl (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
-
1B
Romanian Deadlift (Barbell)
4
6 reps
-
2A
Leg Extension
4
12 reps
-
2B
Leg Curl
4
12 reps
-
3A
Seated Calf Raise
4
10 reps
-
3B
Bicep Curl (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
-
1B
Romanian Deadlift (Barbell)
4
6 reps
-
2A
Leg Extension
4
12 reps
-
2B
Leg Curl
4
12 reps
-
3A
Seated Calf Raise
4
10 reps
-
3B
Bicep Curl (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
-
1B
Romanian Deadlift (Barbell)
4
6 reps
-
2A
Leg Extension
4
12 reps
-
2B
Leg Curl
4
12 reps
-
3A
Seated Calf Raise
4
10 reps
-
3B
Bicep Curl (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
-
1B
Romanian Deadlift (Barbell)
4
6 reps
-
2A
Leg Extension
4
12 reps
-
2B
Leg Curl
4
12 reps
-
3A
Seated Calf Raise
4
10 reps
-
3B
Bicep Curl (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
-
1B
Romanian Deadlift (Barbell)
4
6 reps
-
2A
Leg Extension
4
12 reps
-
2B
Leg Curl
4
12 reps
-
3A
Seated Calf Raise
4
10 reps
-
3B
Bicep Curl (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
-
1B
Seated Row (Cable)
4
6 reps
-
2A
Fly Press (Dumbbell)
3
6 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3A
Overhead Press (Barbell)
3
6 reps
-
3B
Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
-
1B
Seated Row (Cable)
4
6 reps
-
2A
Fly Press (Dumbbell)
3
6 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3A
Overhead Press (Barbell)
3
6 reps
-
3B
Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
-
1B
Seated Row (Cable)
4
6 reps
-
2A
Fly Press (Dumbbell)
3
6 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3A
Overhead Press (Barbell)
3
6 reps
-
3B
Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
-
1B
Seated Row (Cable)
4
6 reps
-
2A
Fly Press (Dumbbell)
3
6 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3A
Overhead Press (Barbell)
3
6 reps
-
3B
Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
-
1B
Seated Row (Cable)
4
6 reps
-
2A
Fly Press (Dumbbell)
3
6 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3A
Overhead Press (Barbell)
3
6 reps
-
3B
Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
-
1B
Seated Row (Cable)
4
6 reps
-
2A
Fly Press (Dumbbell)
3
6 reps
-
2B
Lateral Raise (Cable)
3
8 reps
-
3A
Overhead Press (Barbell)
3
6 reps
-
3B
Tricep Extension (Cable)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
-
1B
Single Leg Romanian Deadlift
3
10 reps
-
2A
Leg Extension
3
12 reps
-
2B
Leg Curl
3
12 reps
-
3A
Seated Calf Raise
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
-
1B
Single Leg Romanian Deadlift
3
10 reps
-
2A
Leg Extension
3
12 reps
-
2B
Leg Curl
3
12 reps
-
3A
Seated Calf Raise
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
-
1B
Single Leg Romanian Deadlift
3
10 reps
-
2A
Leg Extension
3
12 reps
-
2B
Leg Curl
3
12 reps
-
3A
Seated Calf Raise
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
-
1B
Single Leg Romanian Deadlift
3
10 reps
-
2A
Leg Extension
3
12 reps
-
2B
Leg Curl
3
12 reps
-
3A
Seated Calf Raise
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
-
1B
Single Leg Romanian Deadlift
3
10 reps
-
2A
Leg Extension
3
12 reps
-
2B
Leg Curl
3
12 reps
-
3A
Seated Calf Raise
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
-
1B
Single Leg Romanian Deadlift
3
10 reps
-
2A
Leg Extension
3
12 reps
-
2B
Leg Curl
3
12 reps
-
3A
Seated Calf Raise
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
10 reps
-
1B
Lat Pulldown
3
10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
10 reps
-
2B
Shrug (Barbell)
3
12 reps
-
3A
Chest Fly (Cable)
3
15 reps
-
3B
Tricep Dip (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
10 reps
-
1B
Lat Pulldown
3
10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
10 reps
-
2B
Shrug (Barbell)
3
12 reps
-
3A
Chest Fly (Cable)
3
15 reps
-
3B
Tricep Dip (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
10 reps
-
1B
Lat Pulldown
3
10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
10 reps
-
2B
Shrug (Barbell)
3
12 reps
-
3A
Chest Fly (Cable)
3
15 reps
-
3B
Tricep Dip (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
10 reps
-
1B
Lat Pulldown
3
10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
10 reps
-
2B
Shrug (Barbell)
3
12 reps
-
3A
Chest Fly (Cable)
3
15 reps
-
3B
Tricep Dip (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
10 reps
-
1B
Lat Pulldown
3
10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
10 reps
-
2B
Shrug (Barbell)
3
12 reps
-
3A
Chest Fly (Cable)
3
15 reps
-
3B
Tricep Dip (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
10 reps
-
1B
Lat Pulldown
3
10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
10 reps
-
2B
Shrug (Barbell)
3
12 reps
-
3A
Chest Fly (Cable)
3
15 reps
-
3B
Tricep Dip (Bodyweight)
4
15 reps
-
Week 1
1 / 6 Weeks
Day 3
1A
Squat (Barbell)4 Sets
10 Reps
-
1B
Single Leg Romanian Deadlift3 Sets
10 Reps
-
2A
Leg Extension3 Sets
12 Reps
-
2B
Leg Curl3 Sets
12 Reps
-
3A
Seated Calf Raise4 Sets
15 Reps
-
3B
Hammer Curl (Dumbbell)4 Sets
10 Reps
-
Day 2
1A
Bench Press (Barbell)4 Sets
5 Reps
-
1B
Seated Row (Cable)4 Sets
6 Reps
-
2A
Fly Press (Dumbbell)3 Sets
6 Reps
-
2B
Lateral Raise (Cable)3 Sets
8 Reps
-
3A
Overhead Press (Barbell)3 Sets
6 Reps
-
3B
Tricep Extension (Cable)4 Sets
8 Reps
-
Day 1
1A
Squat (Barbell)4 Sets
5 Reps
-
1B
Romanian Deadlift (Barbell)4 Sets
6 Reps
-
2A
Leg Extension4 Sets
12 Reps
-
2B
Leg Curl4 Sets
12 Reps
-
3A
Seated Calf Raise4 Sets
10 Reps
-
3B
Bicep Curl (Dumbbell)4 Sets
8 Reps
-
Day 4
1A
Incline Bench Press (Barbell)4 Sets
10 Reps
-
1B
Lat Pulldown3 Sets
10 Reps
-
2A
Seated Overhead Press (Dumbbell)4 Sets
10 Reps
-
2B
Shrug (Barbell)3 Sets
12 Reps
-
3A
Chest Fly (Cable)3 Sets
15 Reps
-
3B
Tricep Dip (Bodyweight)4 Sets
15 Reps
-