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Pack Mule

by Colby Moore
1 athletes joined

Program Description

STRENGTH + BODYWEIGHT + ISOLATION + CARDIO

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 23, 2025 03:00
  • Last Edited
    Jul 23, 2025 09:52

Summary

Unleash your inner strength with the Pack Mule program, a comprehensive 12-week journey designed for serious lifters. Committing just three days a week, you'll tackle a mix of compound and isolation movements, from barbell squats to tricep pushdowns, all aimed at building muscle and enhancing endurance. This program emphasizes progressive overload and targeted training, ensuring you develop a powerful physique while improving your overall athleticism. Perfect for those ready to elevate their training in a garage gym setting!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Deadlift (Barbell)
1
8-12 reps
-
3
Lat Pulldown
1
AMRAP
-
4
Bench Press (Barbell)
1
8-12 reps
-
5
Military Press (Barbell)
1
8-12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Farmer's Walk (Weighted)
1
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Pull-Up (Bodyweight)
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Pull-Up (Bodyweight)
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Wide Grip Pull-Up
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Pull-Up (Bodyweight)
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Wide Grip Pull-Up
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Pull-Up (Bodyweight)
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Pull-Up (Bodyweight)
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Wide Grip Pull-Up
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Sissy Squat
1
AMRAP
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Pull-Up (Bodyweight)
1
AMRAP
-
6
Cossack Squat (Bodyweight)
1
AMRAP
-
7
Calf Raise (Bodyweight)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
2
Lying Leg Curl
1
AMRAP
-
3
Tricep Rope Push Down (Cable)
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Cable Crunch
1
AMRAP
-
8
Run
1
-
Week 1
1 / 12 Weeks
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
8-12 Reps
-
2
Lying Leg Curl
1 Set
AMRAP
-
3
Tricep Rope Push Down (Cable)
1 Set
AMRAP
-
4
Leg Extension
1 Set
AMRAP
-
5
Seated Wide-Grip Row (Cable)
1 Set
AMRAP
-
6
Preacher Curl (Barbell)
1 Set
AMRAP
-
7
Cable Crunch
1 Set
AMRAP
-
8
Run
1 Set
-
Day 1
1
Squat (Barbell)
1 Set
20 Reps
-
2
Deadlift (Barbell)
1 Set
8-12 Reps
-
3
Lat Pulldown
1 Set
AMRAP
-
4
Bench Press (Barbell)
1 Set
8-12 Reps
-
5
Military Press (Barbell)
1 Set
8-12 Reps
-
6
21s (EZ Bar)
1 Set
21 Reps
-
7
Farmer's Walk (Weighted)
1 Set
-
8
Run
1 Set
-
Day 2
1
Push Up
1 Set
AMRAP
-
2
Chin-Up (Bodyweight)
1 Set
AMRAP
-
3
Sissy Squat
1 Set
AMRAP
-
4
Dip (Bodyweight)
1 Set
AMRAP
-
5
Pull-Up (Bodyweight)
1 Set
AMRAP
-
6
Cossack Squat (Bodyweight)
1 Set
AMRAP
-
7
Calf Raise (Bodyweight)
1 Set
AMRAP
-
8
Run
1 Set
-