Beef

by Noah D.

Program Description

General maintenance and improvement in muscular strength and size, along with some minor conditioning - aim is to keep rest periods and overall sessions short - %s are adjusted for 1rm and not training max

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
50 minutes
Created
Aug 14, 2025 08:40
Last Edited
Sep 06, 2025 10:30

Summary

Unleash your strength with the Beef program, a focused 10-week journey designed for dedicated lifters. Training four days a week, you'll tackle compound movements like squats, bench presses, and deadlifts, complemented by targeted accessory work to build muscle and enhance performance. Each session is crafted to progressively challenge your limits, ensuring you gain both size and strength. Perfect for those ready to elevate their training in a garage gym setting, this program will help you pack on serious muscle and redefine your physique.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.2%

Glutes

12.3%

Hamstrings

11.5%

Abs

9.2%

Front Delts

7.4%

Chest

7.4%

Middle Delts

7.1%

Lats

7.1%

Lower Back

6.1%

Upper Back

5.7%

Triceps

4.4%

Adductors

2.8%

Biceps

2.8%

Cardio

1.4%

Rear Delts

1.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Squat (Barbell)

5 reps

55%

65%

Squat (Barbell)

AMRAP

75%

Romanian Deadlift (Dumbbell)

12 reps

RPE 9

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

3 reps

60%

70%

Squat (Barbell)

AMRAP

80%

Romanian Deadlift (Dumbbell)

12 reps

RPE 9

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

5 reps

65%

75%

Squat (Barbell)

AMRAP

85%

Romanian Deadlift (Dumbbell)

12 reps

RPE 9

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

5 reps

55%

65%

Romanian Deadlift (Dumbbell)

12 reps

RPE 9

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

5 reps

65%

Squat (Barbell)

5 reps

RPE 8

Romanian Deadlift (Dumbbell)

12 reps

RPE 9

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

5 reps

60%

70%

Squat (Barbell)

AMRAP

77.5%

Romanian Deadlift (Dumbbell)

12 reps

RPE 9

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

3 reps

62.5%

72.5%

Squat (Barbell)

AMRAP

82.5%

Romanian Deadlift (Dumbbell)

12 reps

RPE 9

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

5 reps

3 reps

70%

75%

Squat (Barbell)

AMRAP

87.5%

Romanian Deadlift (Dumbbell)

12 reps

RPE 9

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

5 reps

55%

65%

Romanian Deadlift (Dumbbell)

12 reps

RPE 9

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

3 reps

75%

Squat (Barbell)

3 reps

RPE 9

Romanian Deadlift (Dumbbell)

12 reps

RPE 9

Ab Wheel

AMRAP

RPE 8

Day 2

Bench Press (Barbell)

5 reps

55%

65%

Bench Press (Barbell)

AMRAP

75%

Lateral Raise (Dumbbell)

AMRAP

RPE 9

Day 2

Bench Press (Barbell)

5 reps

60%

70%

Bench Press (Barbell)

AMRAP

80%

Lateral Raise (Dumbbell)

AMRAP

RPE 9

Day 2

Bench Press (Barbell)

5 reps

65%

75%

Bench Press (Barbell)

AMRAP

85%

Lateral Raise (Dumbbell)

AMRAP

RPE 9

Day 2

Bench Press (Barbell)

5 reps

55%

65%

Bench Press (Barbell)

5 reps

RPE 7

Lateral Raise (Dumbbell)

AMRAP

RPE 9

Day 2

Bench Press (Barbell)

5 reps

65%

Bench Press (Barbell)

5 reps

RPE 8

Lateral Raise (Dumbbell)

AMRAP

RPE 9

Day 2

Bench Press (Barbell)

5 reps

70%

Bench Press (Barbell)

AMRAP

77.5%

Lateral Raise (Dumbbell)

AMRAP

RPE 9

Day 2

Bench Press (Barbell)

3 reps

72.5%

Bench Press (Barbell)

AMRAP

82.5%

Lateral Raise (Dumbbell)

AMRAP

RPE 9

Day 2

Bench Press (Barbell)

5 reps

3 reps

70%

75%

Bench Press (Barbell)

AMRAP

87.5%

Lateral Raise (Dumbbell)

AMRAP

RPE 9

Day 2

Bench Press (Barbell)

5 reps

55%

65%

Bench Press (Barbell)

5 reps

RPE 7

Lateral Raise (Dumbbell)

AMRAP

RPE 9

Day 2

Bench Press (Barbell)

3 reps

75%

Bench Press (Barbell)

3 reps

RPE 9

Lateral Raise (Dumbbell)

AMRAP

RPE 9

Day 3

Deadlift (Barbell)

5 reps

55%

65%

Deadlift (Barbell)

5 reps

75%

Pull-Up (Assisted)

AMRAP

RPE 9

Day 3

Deadlift (Barbell)

5 reps

60%

70%

Deadlift (Barbell)

AMRAP

80%

Pull-Up (Assisted)

AMRAP

RPE 9

Day 3

Deadlift (Barbell)

5 reps

65%

75%

Deadlift (Barbell)

AMRAP

85%

Pull-Up (Assisted)

AMRAP

RPE 9

Day 3

Zercher Goodmorning

2 reps

RPE 7

Pull-Up (Assisted)

AMRAP

RPE 9

Kettlebell Swing

25 reps

RPE 8

Day 3

Deadlift (Barbell)

5 reps

65%

Deadlift (Barbell)

5 reps

RPE 8

Pull-Up (Assisted)

AMRAP

RPE 9

Day 3

Deadlift (Barbell)

5 reps

60%

70%

Deadlift (Barbell)

5 reps

77.5%

Pull-Up (Assisted)

AMRAP

RPE 9

Day 3

Deadlift (Barbell)

5 reps

55%

65%

Deadlift (Barbell)

AMRAP

82.5%

Pull-Up (Assisted)

AMRAP

RPE 9

Day 3

Deadlift (Barbell)

5 reps

70%

75%

Deadlift (Barbell)

AMRAP

87.5%

Pull-Up (Assisted)

AMRAP

RPE 9

Day 3

Zercher Goodmorning

2 reps

RPE 7

Pull-Up (Assisted)

AMRAP

RPE 9

Kettlebell Swing

25 reps

RPE 8

Day 3

Deadlift (Barbell)

3 reps

75%

Deadlift (Barbell)

3 reps

RPE 9

Pull-Up (Assisted)

AMRAP

RPE 9

Day 4

Cardio

30 mins

RPE 6-8

Day 4

Cardio

30 mins

RPE 6-8

Day 4

Cardio

30 mins

RPE 6-8

Day 4

Cardio

30 mins

RPE 6-8

Day 4

Cardio

30 mins

RPE 6-8

Day 4

Cardio

30 mins

RPE 6-8

Day 1

Squat (Barbell)

1 Set

5 Reps

55%

65%

Squat (Barbell)

1 Set

AMRAP

75%

Romanian Deadlift (Dumbbell)

2 Sets

12 Reps

Ab Wheel

2 Sets

AMRAP

Day 2

Bench Press (Barbell)

1 Set

5 Reps

55%

65%

Bench Press (Barbell)

1 Set

AMRAP

75%

Lateral Raise (Dumbbell)

3 Sets

AMRAP

Day 3

Deadlift (Barbell)

1 Set

5 Reps

55%

65%

Deadlift (Barbell)

1 Set

5 Reps

75%

Pull-Up (Assisted)

3 Sets

AMRAP

Day 4

Cardio

1 Set

30 mins

@6-8