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S1 Garage Gym PPL

Garage Gym Push Pull Legs DC Style training in the frame work of push pull legs.

Nathan Stepp· Aug 2025

1athletes running this program

iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Intermediate, Advanced, Beginner

Goal

Muscle

Equipment

Garage Gym

Session length

60 min

This program takes the DC style fundamentals of training and applying them to a push pull legs format. This program can be preformed can be tailored to any work to rest style blocked training. Do not move onto the next week until all the workouts have been completed for each week. This is a 6 day training week, take your tests as you see fit. I plan to run it, 3 on 1 off, 3 on 1 off. It could be 2 on 1 off, 2 on 1 off, 2 on 1 off. The first exercise for chest, shoulders, and back are preformed using Rest Pause Sets. Take the attempt to failure with a 4 count negative, rest 40 seconds, preform attempt 2, rest 40 seconds, preform attempt 3. Record each attempt in the set block. This is only 1 set, but recorded as 3. Hamstring, Quads, Triceps, and Biceps are all preformed as straight sets. Rest 2 minutes between straight sets unless otherwise specified.

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

11.4%

Chest

10.6%

Abs

9.9%

Front Delts

9.1%

Hamstrings

8.3%

Upper Back

7.4%

Lats

7.2%

Glutes

6.7%

Quadriceps

6.6%

Middle Delts

6.3%

Biceps

6.3%

Rear Delts

3.9%

Lower Back

Calves

1.4%

Adductors

1.2%

Forearms

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Dumbbell)	3	12 reps	@10
2	Chest Press (Machine)	2	12 reps	@10
3	Chest Fly (Machine)	4	12 reps	@10
4	Seated Overhead Press (Dumbbell)	3	12 reps	@10
5	Y Raise	4	12 reps	@10
6	Front Raise	3	15 reps	@10
7	JM Press	3	12 reps	@10
8	Overhead Tricep Extension (Cable)	4	12 reps	@10
9	Decline Crunch (Weighted)	3	12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown	3	12 reps	@10
2	Lat Pulldown	2	12 reps	@10
3	Standing Pullover (Cable)	3	12 reps	@10
4	Straight Arm Pulldown	2	12 reps	@10
		1	20 reps	@10
5	Lateral Raise (Cable)	2	12 reps	@10
		2	20 reps	@10
6	Hammer Curl (Cable)	3	12 reps	@10
		2	20 reps	@10
7	Decline Sit Up (Weighted)	3	12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Romanian Deadlift (Barbell)	3	12 reps	@10
2	Front Squat (Barbell)	3	12 reps	@10
3	Hip Thrust (Barbell)	3	12 reps	@10
4	Belt Squat	2	20 reps	@10
5	Standing Calf Raise	1	15 reps	@10
6	Back Extension (Weighted)	2	12 reps	@10
		2	20 reps	@10
7	Side Crunch (Cable)	3	12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Dumbbell)	3	12 reps	@10
2	Incline Chest Press (Machine)	2	12 reps	@10
3	Incline Chest Fly (Dumbbell)	3	12 reps	@10
4	Viking Press	3	12 reps	@10
5	One Arm Lateral Raise (Cable)	2	12 reps	@10
		2	20 reps	@10
6	Front Raise	3	12 reps	@10
7	Dip (Weighted)	3	12 reps	@10
8	Tricep Extension (Cable)	2	12 reps	@10
		2	20 reps	@10
9	Decline Crunch (Weighted)	3	12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Bent Over Row (Barbell)	3	12 reps	@10
2	T-Bar Row	2	12 reps	@10
3	Lat Pulldown	3	12 reps	@10
4	Pullover (EZ Bar)	3	12 reps	@10
5	Incline Curl (Dumbbell)	3	12 reps	@10
		2	20 reps	@10
6	Rear Delt Fly (Cable)	2	12 reps	@10
		2	20 reps	@10
7	Decline Sit Up (Weighted)	3	12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	High Bar Squat (Barbell)	3	12 reps	@10
2	Pendulum Squat	3	20 reps	@10
3	Good Morning	3	12 reps	@10
4	Squat (Dumbbell)	4	20 reps	@10
5	Lying Leg Curl	3	12 reps	@10
		2	20 reps	@10
6	Side Crunch (Cable)	3	12 reps	@10

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, S1 Garage Gym PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

S1 Garage Gym PPL is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

S1 Garage Gym PPL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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