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Sharkys

by Jansar25
1 athletes joined

Program Description

**Sharkys** is a dynamic 6-week workout program designed for intermediate lifters looking to build muscle and strength. With 30 sessions spread across the week, each workout lasts approximately 70 minutes and utilizes a variety of equipment commonly found in a garage gym. This program combines compound movements with targeted exercises to ensure balanced muscle development, focusing on both upper and lower body. Get ready to challenge yourself and achieve your fitness goals with this structured and effective training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 10, 2026 10:48
  • Last Edited
    Apr 10, 2026 12:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Quadriceps
12.1%
Front Delts
10.1%
Hamstrings
9.9%
Chest
8.1%
Glutes
7.8%
Upper Back
7.6%
Lats
7.2%
Biceps
6.7%
Abs
4.3%
Middle Delts
3.6%
Forearms
3.6%
Adductors
2.2%
Rear Delts
2.2%
Lower Back
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Lying Leg Curl
4
15 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
4
Hip Thrust (Barbell)
3
12 reps
RPE 9
5
Reverse Lunge (Barbell)
3
24 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
15 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
4
Hip Thrust (Barbell)
3
12 reps
RPE 9
5
Reverse Lunge (Barbell)
3
24 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
15 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
4
Hip Thrust (Barbell)
3
12 reps
RPE 9
5
Reverse Lunge (Barbell)
3
24 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
15 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
4
Hip Thrust (Barbell)
3
12 reps
RPE 9
5
Reverse Lunge (Barbell)
3
24 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
15 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
4
Hip Thrust (Barbell)
3
12 reps
RPE 9
5
Reverse Lunge (Barbell)
3
24 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
15 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
4
Hip Thrust (Barbell)
3
12 reps
RPE 9
5
Reverse Lunge (Barbell)
3
24 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 8
5
Military Press (Barbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
7
Dip (Bodyweight)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 8
5
Military Press (Barbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
7
Dip (Bodyweight)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 8
5
Military Press (Barbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
7
Dip (Bodyweight)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 8
5
Military Press (Barbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
7
Dip (Bodyweight)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 8
5
Military Press (Barbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
7
Dip (Bodyweight)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 8
5
Military Press (Barbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
7
Dip (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
15 reps
RPE 7
2
Meadow Row
4
10 reps
RPE 9
3
Barbell Row
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
6
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
15 reps
RPE 7
2
Meadow Row
4
10 reps
RPE 9
3
Barbell Row
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
6
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
15 reps
RPE 7
2
Meadow Row
4
10 reps
RPE 9
3
Barbell Row
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
6
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
15 reps
RPE 7
2
Meadow Row
4
10 reps
RPE 9
3
Barbell Row
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
6
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
15 reps
RPE 7
2
Meadow Row
4
10 reps
RPE 9
3
Barbell Row
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
6
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
15 reps
RPE 7
2
Meadow Row
4
10 reps
RPE 9
3
Barbell Row
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
3
RPE 10
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
6
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lunge (Barbell)
3
24 reps
RPE 9
4
Step-Up (Weighted)
3
12 reps
RPE 8
5
Sissy Squat
3
RPE 10
6
Leg Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lunge (Barbell)
3
24 reps
RPE 9
4
Step-Up (Weighted)
3
12 reps
RPE 8
5
Sissy Squat
3
RPE 10
6
Leg Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lunge (Barbell)
3
24 reps
RPE 9
4
Step-Up (Weighted)
3
12 reps
RPE 8
5
Sissy Squat
3
RPE 10
6
Leg Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lunge (Barbell)
3
24 reps
RPE 9
4
Step-Up (Weighted)
3
12 reps
RPE 8
5
Sissy Squat
3
RPE 10
6
Leg Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lunge (Barbell)
3
24 reps
RPE 9
4
Step-Up (Weighted)
3
12 reps
RPE 8
5
Sissy Squat
3
RPE 10
6
Leg Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 9
3
Lunge (Barbell)
3
24 reps
RPE 9
4
Step-Up (Weighted)
3
12 reps
RPE 8
5
Sissy Squat
3
RPE 10
6
Leg Extension
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
12 reps
RPE 8
1B
Bench Press (Close Grip)
4
10 reps
RPE 8
2
Seated Dumbbell Curl
3
12 reps
RPE 9
3
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
12 reps
RPE 8
1B
Bench Press (Close Grip)
4
10 reps
RPE 8
2
Seated Dumbbell Curl
3
12 reps
RPE 9
3
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
12 reps
RPE 8
1B
Bench Press (Close Grip)
4
10 reps
RPE 8
2
Seated Dumbbell Curl
3
12 reps
RPE 9
3
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
12 reps
RPE 8
1B
Bench Press (Close Grip)
4
10 reps
RPE 8
2
Seated Dumbbell Curl
3
12 reps
RPE 9
3
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
12 reps
RPE 8
1B
Bench Press (Close Grip)
4
10 reps
RPE 8
2
Seated Dumbbell Curl
3
12 reps
RPE 9
3
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
12 reps
RPE 8
1B
Bench Press (Close Grip)
4
10 reps
RPE 8
2
Seated Dumbbell Curl
3
12 reps
RPE 9
3
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Lying Leg Curl
4 Sets
15 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@10
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@9
5
Reverse Lunge (Barbell)
3 Sets
24 Reps
@9
6
Lying Leg Curl
2 Sets
15 Reps
@10
Day 2
1
Push Up
3 Sets
20 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@9
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
5
Military Press (Barbell)
4 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10
7
Dip (Bodyweight)
2 Sets
@10
Day 3
1
Straight Arm Pulldown
3 Sets
15 Reps
@7
2
Meadow Row
4 Sets
10 Reps
@9
3
Barbell Row
3 Sets
12 Reps
@10
4
Pull-Up (Bodyweight)
3 Sets
@10
5
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@9
6
Dead Hang
3 Sets
-
Day 4
1
Leg Extension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@9
3
Lunge (Barbell)
3 Sets
24 Reps
@9
4
Step-Up (Weighted)
3 Sets
12 Reps
@8
5
Sissy Squat
3 Sets
@10
6
Leg Extension
2 Sets
15 Reps
@10
Day 5
1A
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
1B
Bench Press (Close Grip)
4 Sets
10 Reps
@8
2
Seated Dumbbell Curl
3 Sets
12 Reps
@9
3
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@9
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@10