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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
    Jul 10, 2025 01:22

Summary

Transform your fitness journey with the GPT Home Gym Program, a dynamic 6-week training plan designed for serious lifters. Committing just 4 days a week, you’ll focus on strength-building exercises like squats, deadlifts, and bench presses, using a combination of barbells, dumbbells, and cables. Each session is crafted to enhance your power and endurance, ensuring you maximize your gains from the comfort of your garage gym. Get ready to elevate your training and achieve your goals with this focused, results-driven program!
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4.8 Stars with 10, 000+ Ratings
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