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Routine

by Reese F.

Program Description

To become the best

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 29, 2025 03:58
  • Last Edited
    Nov 29, 2025 06:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
11.3%
Quadriceps
9.3%
Glutes
9.3%
Biceps
8.3%
Chest
7%
Upper Back
6.8%
Hamstrings
6.3%
Middle Delts
5%
Forearms
4.5%
Lats
4.5%
Abs
4.3%
Lower Back
3%
Olympic
3%
Rear Delts
2.3%
Adductors
1.3%
Other
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
10 mins
-
2A
Squat (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 9
RPE 9.5
RPE 10
2B
Bicep Curl (EZ Bar)
3
15 reps
RPE 4
3A
Rack Pull (Barbell)
3
10 reps
RPE 7
3B
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 4
4
Ankle Mobility
3
15 reps
-
5
Power Clean
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
6A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6B
Skull Crusher (Barbell)
3
10 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
10 mins
-
2A
Squat (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 9
RPE 9.5
RPE 10
2B
Bicep Curl (EZ Bar)
3
15 reps
RPE 4
3A
Rack Pull (Barbell)
3
10 reps
RPE 7
3B
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 4
4
Ankle Mobility
3
15 reps
-
5
Power Clean
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
6A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6B
Skull Crusher (Barbell)
3
10 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
10 mins
-
2A
Squat (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 9
RPE 9.5
RPE 10
2B
Bicep Curl (EZ Bar)
3
15 reps
RPE 4
3A
Rack Pull (Barbell)
3
10 reps
RPE 7
3B
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 4
4
Ankle Mobility
3
15 reps
-
5
Power Clean
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
6A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6B
Skull Crusher (Barbell)
3
10 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
10 mins
-
2A
Squat (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 9
RPE 9.5
RPE 10
2B
Bicep Curl (EZ Bar)
3
15 reps
RPE 4
3A
Rack Pull (Barbell)
3
10 reps
RPE 7
3B
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 4
4
Ankle Mobility
3
15 reps
-
5
Power Clean
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
6A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6B
Skull Crusher (Barbell)
3
10 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up Shoulder Joints
1
10 mins
-
2A
Seated Military Press (Barbell)
1
1
1
1
5 reps
4 reps
4 reps
4 reps
RPE 4
RPE 7
RPE 8
RPE 9
2B
Push Up
3
20 reps
-
3A
Ez Bar Front Raise
3
10 reps
RPE 7
3B
Push Up
3
20 reps
-
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-8
4B
Push Up
3
20 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up Shoulder Joints
1
10 mins
-
2A
Seated Military Press (Barbell)
1
1
1
1
5 reps
4 reps
4 reps
4 reps
RPE 4
RPE 7
RPE 8
RPE 9
2B
Push Up
3
20 reps
-
3A
Ez Bar Front Raise
3
10 reps
RPE 7
3B
Push Up
3
20 reps
-
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-8
4B
Push Up
3
20 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up Shoulder Joints
1
10 mins
-
2A
Seated Military Press (Barbell)
1
1
1
1
5 reps
4 reps
4 reps
4 reps
RPE 4
RPE 7
RPE 8
RPE 9
2B
Push Up
3
20 reps
-
3A
Ez Bar Front Raise
3
10 reps
RPE 7
3B
Push Up
3
20 reps
-
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-8
4B
Push Up
3
20 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up Shoulder Joints
1
10 mins
-
2A
Seated Military Press (Barbell)
1
1
1
1
5 reps
4 reps
4 reps
4 reps
RPE 4
RPE 7
RPE 8
RPE 9
2B
Push Up
3
20 reps
-
3A
Ez Bar Front Raise
3
10 reps
RPE 7
3B
Push Up
3
20 reps
-
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-8
4B
Push Up
3
20 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up Chest
1
10 mins
-
2
Bench Press (Barbell)
1
1
1
6 reps
5 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Pull-Up (Bodyweight)
3
3
8 reps
2 reps
-
-
4
Floor Press (Barbell)
2
8-10 reps
-
5
Lat Pulldown (Single Arm)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up Chest
1
10 mins
-
2
Bench Press (Barbell)
1
1
1
6 reps
5 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Pull-Up (Bodyweight)
3
3
8 reps
2 reps
-
-
4
Floor Press (Barbell)
2
8-10 reps
-
5
Lat Pulldown (Single Arm)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up Chest
1
10 mins
-
2
Bench Press (Barbell)
1
1
1
6 reps
5 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Pull-Up (Bodyweight)
3
3
8 reps
2 reps
-
-
4
Floor Press (Barbell)
2
8-10 reps
-
5
Lat Pulldown (Single Arm)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up Chest
1
10 mins
-
2
Bench Press (Barbell)
1
1
1
6 reps
5 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Pull-Up (Bodyweight)
3
3
8 reps
2 reps
-
-
4
Floor Press (Barbell)
2
8-10 reps
-
5
Lat Pulldown (Single Arm)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
10-15 reps
-
1B
Ez Bar Bicep Curl Heavy Drop
3
3 reps
RPE 10
2
Preacher Hammer Curl
3
8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
30 reps
-
5
Towel Barbell Hold
3
0.3 mins
-
6
Plate Pinch
3
0.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
10-15 reps
-
1B
Ez Bar Bicep Curl Heavy Drop
3
3 reps
RPE 10
2
Preacher Hammer Curl
3
8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
30 reps
-
5
Towel Barbell Hold
3
0.3 mins
-
6
Plate Pinch
3
0.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
10-15 reps
-
1B
Ez Bar Bicep Curl Heavy Drop
3
3 reps
RPE 10
2
Preacher Hammer Curl
3
8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
30 reps
-
5
Towel Barbell Hold
3
0.3 mins
-
6
Plate Pinch
3
0.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
10-15 reps
-
1B
Ez Bar Bicep Curl Heavy Drop
3
3 reps
RPE 10
2
Preacher Hammer Curl
3
8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
30 reps
-
5
Towel Barbell Hold
3
0.3 mins
-
6
Plate Pinch
3
0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up Shoulder Joints
1
5 mins
-
2
Warm Up Chest
1
5 mins
-
3
Ankle Mobility
2
15 reps
-
4
Box Squat (Barbell)
3
5 reps
-
5
Overhead Press (Barbell)
3
5 reps
-
6
Power Clean
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up Shoulder Joints
1
5 mins
-
2
Warm Up Chest
1
5 mins
-
3
Ankle Mobility
2
15 reps
-
4
Box Squat (Barbell)
3
5 reps
-
5
Overhead Press (Barbell)
3
5 reps
-
6
Power Clean
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up Shoulder Joints
1
5 mins
-
2
Warm Up Chest
1
5 mins
-
3
Ankle Mobility
2
15 reps
-
4
Box Squat (Barbell)
3
5 reps
-
5
Overhead Press (Barbell)
3
5 reps
-
6
Power Clean
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up Shoulder Joints
1
5 mins
-
2
Warm Up Chest
1
5 mins
-
3
Ankle Mobility
2
15 reps
-
4
Box Squat (Barbell)
3
5 reps
-
5
Overhead Press (Barbell)
3
5 reps
-
6
Power Clean
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rugby
1
80 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rugby
1
80 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rugby
1
80 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rugby
1
80 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Warm Up
1 Set
10 mins
-
2A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@4
@4
@9
@9.5
@10
2B
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@4
@4
@4
3A
Rack Pull (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3B
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@4
@4
@4
4
Ankle Mobility
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Power Clean
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@7
@8
6A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6B
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@4
@4
@4
Day 2
1
Warm Up Shoulder Joints
1 Set
10 mins
-
2A
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
4 Reps
4 Reps
@4
@7
@8
@9
2B
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3A
Ez Bar Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3B
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7-8
@7-8
@7-8
4B
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
Day 3
1
Warm Up Chest
1 Set
10 mins
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
6 Reps
@8
@9
@9.5
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
2 Reps
8 Reps
2 Reps
8 Reps
2 Reps
-
-
-
-
-
-
4
Floor Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
1B
Ez Bar Bicep Curl Heavy Drop
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@10
@10
@10
2
Preacher Hammer Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
5
Towel Barbell Hold
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
-
-
-
6
Plate Pinch
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
-
-
-
Day 5
1
Warm Up Shoulder Joints
1 Set
5 mins
-
2
Warm Up Chest
1 Set
5 mins
-
3
Ankle Mobility
1 Set
1 Set
15 Reps
15 Reps
-
-
4
Box Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
6
Power Clean
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
Day 6
1
Rugby
1 Set
80 mins
-
Day 7
1
Walk
1 Set
AMRAP
-