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PPL- basic home gym setup. Limited cables

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Program Description

Muscle mass development paired with maintenance

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2025 02:34
  • Last Edited
    Sep 15, 2025 11:45
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.9%
Upper Back
11.6%
Triceps
10%
Quadriceps
9.7%
Glutes
9.1%
Lats
8.1%
Hamstrings
6.9%
Chest
6%
Abs
5.3%
Front Delts
5%
Middle Delts
4.3%
Calves
3.1%
Lower Back
3.1%
Rear Delts
2.4%
Adductors
1.9%
Forearms
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Dip (Weighted)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Rear Delt Fly (Machine)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
8
Tricep Pushdown (Cable)
2 Sets
-
Day 2
1
Barbell Row
3 Sets
6 Reps
-
2
Pull-Up (Weighted)
3 Sets
-
3
Single Arm High Row (Cable)
3 Sets
-
4
Bicep Curl (EZ Bar)
3 Sets
-
5
Bicep Curl (Cable)
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Abs Crunch (Weighted)
1 Set
2 Sets
15 Reps
@8
-
8
Side Plank
1 Set
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
4
Single Leg Deadlift
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
-
2
Overhead Press (Barbell)
1 Set
-
3
Dip (Weighted)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Landmine Press
1 Set
-
6
Rear Delt Fly (Dumbbell)
1 Set
-
Day 5
1
Pull-Up (Weighted)
3 Sets
-
2
Barbell Row
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Concentration Curl
3 Sets
-
6
Hammer Curl
3 Sets
-
Day 6
1
Clean Deadlift
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Bulgarian Split Squat (Barbell)
3 Sets
-
5
Standing Calf Raise
3 Sets
-