Program Description
ggggggggggggggggggggggggggggg
Program Overview
- LevelNovice, Advanced
- GoalMuscle
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedJan 11, 2026 03:30
- Last EditedMar 23, 2026 02:40
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.4%
Quadriceps
13.5%
Glutes
13.5%
Triceps
8.6%
Front Delts
7.4%
Chest
6.7%
Upper Back
6.7%
Abs
5.8%
Lats
5.7%
Biceps
4.8%
Adductors
3.4%
Lower Back
2.9%
Calves
1.9%
Middle Delts
1.8%
Rear Delts
1.6%
Forearms
1%
Abductors
0.5%
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
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
50%
60%
70%
75%
1B
Seated Row (Machine)
3
15 reps
RPE 7
2A
Lat Pulldown
3
15 reps
RPE 7
2B
Military Press
2
15 reps
RPE 7
2C
Lateral Raise (Cable)
2
15 reps
RPE 7
3A
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
3B
Bicep Curl (Barbell)
2
15 reps
RPE 7
3C
Preacher Hammer Curl
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
80%
1B
Seated Row (Machine)
3
10 reps
RPE 8
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Military Press
2
10 reps
RPE 8
2C
Lateral Raise (Cable)
3
10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
3B
Bicep Curl (Barbell)
2
10 reps
RPE 8
3C
Preacher Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
4 reps
4 reps
60%
70%
80%
85%
1B
Seated Row (Machine)
3
6 reps
RPE 9
2A
Lat Pulldown
3
6 reps
RPE 9
2B
Military Press
2
6 reps
RPE 9
2C
Lateral Raise (Cable)
3
6 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
6 reps
RPE 9
3B
Bicep Curl (Barbell)
2
6 reps
RPE 9
3C
Preacher Hammer Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
55%
65%
75%
80%
1B
Seated Row (Machine)
3
15 reps
RPE 7
2A
Lat Pulldown
3
15 reps
RPE 7
2B
Military Press
2
15 reps
RPE 7
2C
Lateral Raise (Cable)
3
15 reps
RPE 7
3A
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
3B
Bicep Curl (Barbell)
2
15 reps
RPE 7
3C
Preacher Hammer Curl
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
80%
1B
Seated Row (Machine)
3
10 reps
RPE 8
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Military Press
2
10 reps
RPE 8
2C
Lateral Raise (Cable)
3
10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
3B
Bicep Curl (Barbell)
2
10 reps
RPE 8
3C
Preacher Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
4 reps
4 reps
60%
70%
80%
85%
1B
Seated Row (Machine)
3
6 reps
RPE 9
2A
Lat Pulldown
3
6 reps
RPE 9
2B
Military Press
2
6 reps
RPE 9
2C
Lateral Raise (Cable)
3
6 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
2
6 reps
RPE 9
3B
Bicep Curl (Barbell)
2
6 reps
RPE 9
3C
Preacher Hammer Curl
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
50%
60%
70%
75%
3A
Front Squat (Barbell)
2
5 reps
70%
3B
Seated Calf Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
80%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
80%
3A
Front Squat (Barbell)
2
5 reps
73%
3B
Seated Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
4 reps
4 reps
4 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
60%
70%
80%
85%
3A
Front Squat (Barbell)
2
4 reps
75%
3B
Seated Calf Raise
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
55%
65%
75%
80%
2
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
55%
65%
75%
80%
3A
Front Squat (Barbell)
2
5 reps
70%
3B
Seated Calf Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
80%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
80%
3A
Front Squat (Barbell)
2
5 reps
73%
3B
Seated Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
4 reps
4 reps
4 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
60%
70%
80%
85%
3A
Front Squat (Barbell)
2
4 reps
75%
3B
Seated Calf Raise
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
15 reps
RPE 7
1B
Bench Press (Paused)
1
1
1
1
2
5 reps
5 reps
5 reps
5 reps
5 reps
50%
55%
60%
65%
70%
2A
Lat Pulldown
3
15 reps
RPE 7
2B
Military Press
2
8 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
3B
Tricep Extension (Cable)
2
15 reps
RPE 7
3C
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
10 reps
RPE 8
1B
Bench Press (Paused)
1
1
1
1
2
5 reps
5 reps
5 reps
5 reps
5 reps
53%
58%
63%
68%
73%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Military Press
2
8 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
3B
Tricep Extension (Cable)
2
10 reps
RPE 8
3C
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
6 reps
RPE 9
1B
Bench Press (Paused)
1
1
1
1
2
4 reps
4 reps
4 reps
4 reps
4 reps
56%
60%
65%
70%
75%
2A
Lat Pulldown
3
6 reps
RPE 9
2B
Military Press
2
6 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
3B
Tricep Extension (Cable)
2
6 reps
RPE 9
3C
Bicep Curl (Dumbbell)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
15 reps
RPE 7
1B
Bench Press (Paused)
1
1
1
1
2
5 reps
5 reps
5 reps
5 reps
5 reps
55%
60%
65%
70%
75%
2A
Lat Pulldown
3
15 reps
RPE 7
2B
Military Press
2
8 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
3B
Tricep Extension (Cable)
2
15 reps
RPE 7
3C
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
10 reps
RPE 8
1B
Bench Press (Paused)
1
1
1
1
2
5 reps
5 reps
5 reps
5 reps
5 reps
53%
58%
63%
68%
73%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Military Press
2
8 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
3B
Tricep Extension (Cable)
2
10 reps
RPE 8
3C
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
6 reps
RPE 9
1B
Bench Press (Paused)
1
1
1
1
2
4 reps
4 reps
4 reps
4 reps
4 reps
56%
60%
65%
70%
75%
2A
Lat Pulldown
3
6 reps
RPE 9
2B
Military Press
2
6 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
3B
Tricep Extension (Cable)
2
6 reps
RPE 9
3C
Bicep Curl (Dumbbell)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
2
5 reps
5 reps
5 reps
5 reps
5 reps
50%
55%
60%
65%
70%
2
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
3A
Leg Curl
2
15 reps
RPE 7
3B
Leg Press
2
15 reps
RPE 7
3C
Seated Calf Raise
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
2
5 reps
5 reps
5 reps
5 reps
5 reps
55%
60%
65%
70%
75%
2
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
3A
Leg Curl
2
10 reps
RPE 8
3B
Leg Press
2
10 reps
RPE 8
3C
Seated Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
2
4 reps
4 reps
4 reps
4 reps
4 reps
60%
65%
70%
75%
80%
2
Deadlift (Paused)
1
1
1
4 reps
4 reps
4 reps
60%
70%
80%
3A
Leg Curl
2
6 reps
RPE 9
3B
Leg Press
2
6 reps
RPE 9
3C
Seated Calf Raise
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
2
5 reps
5 reps
5 reps
5 reps
5 reps
55%
60%
65%
70%
75%
2
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
3A
Leg Curl
2
15 reps
RPE 7
3B
Leg Press
2
15 reps
RPE 7
3C
Seated Calf Raise
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
2
5 reps
5 reps
5 reps
5 reps
5 reps
55%
60%
65%
70%
75%
2
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
3A
Leg Curl
2
10 reps
RPE 8
3B
Leg Press
2
10 reps
RPE 8
3C
Seated Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
2
4 reps
4 reps
4 reps
4 reps
4 reps
60%
65%
70%
75%
80%
2
Deadlift (Paused)
1
1
1
4 reps
4 reps
4 reps
60%
70%
80%
3A
Leg Curl
2
6 reps
RPE 9
3B
Leg Press
2
6 reps
RPE 9
3C
Seated Calf Raise
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Squat (Low Bar)
3
1 reps
90%
3
Deadlift (Barbell)
3
1 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
93%
2
Squat (Low Bar)
3
1 reps
93%
3
Deadlift (Barbell)
3
1 reps
93%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
96%
2
Squat (Low Bar)
3
1 reps
90%
3
Deadlift (Barbell)
3
1 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
92%
2
Squat (Low Bar)
3
1 reps
92%
3
Deadlift (Barbell)
3
1 reps
92%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
93%
2
Squat (Low Bar)
3
1 reps
93%
3
Deadlift (Barbell)
3
1 reps
93%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
96%
2
Squat (Low Bar)
3
1 reps
90%
3
Deadlift (Barbell)
3
1 reps
90%
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
50%
60%
70%
75%
75%
1B
Seated Row (Machine)3 Sets
15 Reps
@7
2A
Lat Pulldown3 Sets
15 Reps
@7
2B
Military Press1 Set
1 Set
15 Reps
15 Reps
@7
@7
2C
Lateral Raise (Cable)1 Set
1 Set
15 Reps
15 Reps
@7
@7
3A
Rear Delt Fly (Dumbbell)1 Set
1 Set
15 Reps
15 Reps
@7
@7
3B
Bicep Curl (Barbell)1 Set
1 Set
15 Reps
15 Reps
@7
@7
3C
Preacher Hammer Curl1 Set
1 Set
15 Reps
15 Reps
@7
@7
Day 2
1
Squat (Low Bar)1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
50%
60%
70%
75%
75%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
50%
60%
70%
75%
3A
Front Squat (Barbell)1 Set
1 Set
5 Reps
5 Reps
70%
70%
3B
Seated Calf Raise1 Set
1 Set
15 Reps
15 Reps
@7
@7
Day 3
1A
Seated Row (Machine)3 Sets
15 Reps
@7
1B
Bench Press (Paused)1 Set
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
55%
60%
65%
70%
2A
Lat Pulldown3 Sets
15 Reps
@7
2B
Military Press1 Set
1 Set
8 Reps
8 Reps
@8
@8
3A
Overhead Tricep Extension (Cable)1 Set
1 Set
15 Reps
15 Reps
@7
@7
3B
Tricep Extension (Cable)1 Set
1 Set
15 Reps
15 Reps
@7
@7
3C
Bicep Curl (Dumbbell)1 Set
1 Set
15 Reps
15 Reps
@7
@7
Day 4
1
Squat (Paused)1 Set
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
55%
60%
65%
70%
2
Deadlift (Paused)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
3A
Leg Curl1 Set
1 Set
15 Reps
15 Reps
@7
@7
3B
Leg Press1 Set
1 Set
15 Reps
15 Reps
@7
@7
3C
Seated Calf Raise1 Set
1 Set
15 Reps
15 Reps
@7
@7
Day 5
1
Bench Press (Barbell)3 Sets
1 Reps
90%
2
Squat (Low Bar)3 Sets
1 Reps
90%
3
Deadlift (Barbell)3 Sets
1 Reps
90%