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BoostcampPNG

GPT Home Gym Program

by Tanner D.

Program Description

to get strong and big

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 26, 2025 05:06
  • Last Edited
    Jun 26, 2025 05:20
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Cable Crunch
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Cable Crunch
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Cable Crunch
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Cable Crunch
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Cable Crunch
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Cable Crunch
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Oblique Crunch
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Oblique Crunch
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Oblique Crunch
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Oblique Crunch
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Oblique Crunch
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Oblique Crunch
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
4
Lunge (Dumbbell)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
4
Lunge (Dumbbell)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
4
Lunge (Dumbbell)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
4
Lunge (Dumbbell)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
4
Lunge (Dumbbell)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
4
Lunge (Dumbbell)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Upright Row (Cable)
3
12-15 reps
RPE 7
6
Russian Twist
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Upright Row (Cable)
3
12-15 reps
RPE 7
6
Russian Twist
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Upright Row (Cable)
3
12-15 reps
RPE 7
6
Russian Twist
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Upright Row (Cable)
3
12-15 reps
RPE 7
6
Russian Twist
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Upright Row (Cable)
3
12-15 reps
RPE 7
6
Russian Twist
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Upright Row (Cable)
3
12-15 reps
RPE 7
6
Russian Twist
3
15-20 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
@7
4
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@7
5
Glute Kickback (Cable)
3 Sets
12-15 Reps
@7
6
Cable Crunch
3 Sets
15-20 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
3
Dumbbell Row
3 Sets
10-12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
5
Straight Arm Pulldown
3 Sets
12-15 Reps
@7
6
Oblique Crunch
3 Sets
15-20 Reps
@7
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Front Squat (Barbell)
4 Sets
6-8 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
6
Face Pull
3 Sets
15-20 Reps
@7
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@7
5
Upright Row (Cable)
3 Sets
12-15 Reps
@7
6
Russian Twist
3 Sets
15-20 Reps
@7