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Gimli strength

by Phoebe S.
1 athletes joined

Program Description

It's a simple beginner/novice garage gym program that uses a rack, bar, cables (which can be supplemented for bands or something which can be bought online). Aim is simple - short workouts, whole body 3x weekly.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 20, 2025 09:30
  • Last Edited
    Oct 20, 2025 10:22
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.1%
Quadriceps
14.4%
Upper Back
14.1%
Hamstrings
11.9%
Lats
6.3%
Front Delts
5.6%
Lower Back
5.1%
Triceps
5.1%
Chest
4.6%
Adductors
4%
Abs
3.6%
Biceps
3.1%
Rear Delts
3.1%
Middle Delts
3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
6 reps
5 reps
3 reps
-
-
-
2
Face Pull
2
2
16 reps
14 reps
-
-
3
Squat (Barbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
4
Bird Dog
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
6 reps
5 reps
3 reps
-
-
-
2
Face Pull
2
2
16 reps
14 reps
-
-
3
Squat (Barbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
4
Bird Dog
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
6 reps
5 reps
3 reps
-
-
-
2
Face Pull
2
2
16 reps
14 reps
-
-
3
Squat (Barbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
4
Bird Dog
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
6 reps
5 reps
3 reps
-
-
-
2
Face Pull
2
2
16 reps
14 reps
-
-
3
Squat (Barbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
4
Bird Dog
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
6 reps
5 reps
3 reps
-
-
-
2
Face Pull
2
2
16 reps
14 reps
-
-
3
Squat (Barbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
4
Bird Dog
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
6 reps
5 reps
3 reps
-
-
-
2
Face Pull
2
2
16 reps
14 reps
-
-
3
Squat (Barbell)
2
1
1
8 reps
7 reps
6 reps
-
-
-
4
Bird Dog
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Face Pull
2
2
16 reps
14 reps
-
-
3
Squat (Barbell)
3
3 reps
-
4
Bird Dog
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6 reps
5 reps
3 reps
-
-
-
2
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
3
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Good Morning
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6 reps
5 reps
3 reps
-
-
-
2
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
3
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Good Morning
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6 reps
5 reps
3 reps
-
-
-
2
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
3
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Good Morning
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6 reps
5 reps
3 reps
-
-
-
2
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
3
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Good Morning
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6 reps
5 reps
3 reps
-
-
-
2
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
3
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Good Morning
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6 reps
5 reps
3 reps
-
-
-
2
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
3
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Good Morning
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
3
Military Press (Barbell)
3
3 reps
-
4
Good Morning
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
6 reps
5 reps
4 reps
2 reps
-
-
-
-
2
Lunge (Kettlebell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
6 reps
5 reps
4 reps
2 reps
-
-
-
-
2
Lunge (Kettlebell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
6 reps
5 reps
4 reps
2 reps
-
-
-
-
2
Lunge (Kettlebell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
6 reps
5 reps
4 reps
2 reps
-
-
-
-
2
Lunge (Kettlebell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
6 reps
5 reps
4 reps
2 reps
-
-
-
-
2
Lunge (Kettlebell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
6 reps
5 reps
4 reps
2 reps
-
-
-
-
2
Lunge (Kettlebell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Lunge (Kettlebell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Seated Row (Cable)
4
12 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
5 Reps
3 Reps
-
-
-
-
-
2
Face Pull
1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
14 Reps
14 Reps
-
-
-
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
7 Reps
6 Reps
-
-
-
-
4
Bird Dog
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
3 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
-
-
-
-
3
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Good Morning
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
4 Reps
2 Reps
-
-
-
-
-
2
Lunge (Kettlebell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-