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Nic’s strength training - home gym (1)

by Nicky P.

Program Description

Full body strength training

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 11, 2026 08:02
  • Last Edited
    Jan 11, 2026 08:03
Muscle Engagement
Front
Back
MuscleSet
Abs
11.6%
Hamstrings
11.4%
Quadriceps
10.6%
Glutes
10.6%
Triceps
8.5%
Front Delts
7.7%
Upper Back
6.9%
Chest
5.3%
Lats
5.3%
Lower Back
4.2%
Middle Delts
4.2%
Biceps
4%
Adductors
2.6%
Stretching
2.1%
Calves
1.6%
Rear Delts
1.6%
Other
1.1%
Forearms
0.8%
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
3
5 reps
RPE 6.5
4
Dumbbell Hammer Curl
3
6 reps
RPE 6.5
5
Standing Calf Raise
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
3
5 reps
RPE 6.5
4
Dumbbell Hammer Curl
3
6 reps
RPE 6.5
5
Standing Calf Raise
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
3
5 reps
RPE 6.5
4
Dumbbell Hammer Curl
3
6 reps
RPE 6.5
5
Standing Calf Raise
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
3
5 reps
RPE 6.5
4
Dumbbell Hammer Curl
3
6 reps
RPE 6.5
5
Standing Calf Raise
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
3
5 reps
RPE 6.5
4
Dumbbell Hammer Curl
3
6 reps
RPE 6.5
5
Standing Calf Raise
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
3
5 reps
RPE 6.5
4
Dumbbell Hammer Curl
3
6 reps
RPE 6.5
5
Standing Calf Raise
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
3
5 reps
RPE 6.5
4
Dumbbell Hammer Curl
3
6 reps
RPE 6.5
5
Standing Calf Raise
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
3
5 reps
RPE 6.5
4
Dumbbell Hammer Curl
3
6 reps
RPE 6.5
5
Standing Calf Raise
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Row (Cable)
3
6 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
6 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Row (Cable)
3
6 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
6 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Row (Cable)
3
6 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
6 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Row (Cable)
3
6 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
6 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Row (Cable)
3
6 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
6 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Row (Cable)
3
6 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
6 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Row (Cable)
3
6 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
6 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Row (Cable)
3
6 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
6 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Face Pull
3
6 reps
RPE 6.5
5A
Dumbbell swings
2
-
5B
Mountain Climber
2
-
5C
Knee Highs
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Face Pull
3
6 reps
RPE 6.5
5A
Dumbbell swings
2
-
5B
Mountain Climber
2
-
5C
Knee Highs
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Face Pull
3
6 reps
RPE 6.5
5A
Dumbbell swings
2
-
5B
Mountain Climber
2
-
5C
Knee Highs
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Face Pull
3
6 reps
RPE 6.5
5A
Dumbbell swings
2
-
5B
Mountain Climber
2
-
5C
Knee Highs
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Face Pull
3
6 reps
RPE 6.5
5A
Dumbbell swings
2
-
5B
Mountain Climber
2
-
5C
Knee Highs
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Face Pull
3
6 reps
RPE 6.5
5A
Dumbbell swings
2
-
5B
Mountain Climber
2
-
5C
Knee Highs
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Face Pull
3
6 reps
RPE 6.5
5A
Dumbbell swings
2
-
5B
Mountain Climber
2
-
5C
Knee Highs
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Face Pull
3
6 reps
RPE 6.5
5A
Dumbbell swings
2
-
5B
Mountain Climber
2
-
5C
Knee Highs
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
RPE 8
2
Lying Leg Raise
3
20 reps
RPE 8
3
Abs Crunch (Weighted)
3
20 reps
RPE 8
4
Back Extension
3
20 reps
RPE 8
5
Butt Kicks
2
1 mins
RPE 8
6
Arm Circle
2
20 reps
RPE 8
7
Iron Cross
2
20 reps
RPE 8
8
Bear Crawl
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
RPE 8
2
Lying Leg Raise
3
20 reps
RPE 8
3
Abs Crunch (Weighted)
3
20 reps
RPE 8
4
Back Extension
3
20 reps
RPE 8
5
Butt Kicks
2
1 mins
RPE 8
6
Arm Circle
2
20 reps
RPE 8
7
Iron Cross
2
20 reps
RPE 8
8
Bear Crawl
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
RPE 8
2
Lying Leg Raise
3
20 reps
RPE 8
3
Abs Crunch (Weighted)
3
20 reps
RPE 8
4
Back Extension
3
20 reps
RPE 8
5
Butt Kicks
2
1 mins
RPE 8
6
Arm Circle
2
20 reps
RPE 8
7
Iron Cross
2
20 reps
RPE 8
8
Bear Crawl
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
RPE 8
2
Lying Leg Raise
3
20 reps
RPE 8
3
Abs Crunch (Weighted)
3
20 reps
RPE 8
4
Back Extension
3
20 reps
RPE 8
5
Butt Kicks
2
1 mins
RPE 8
6
Arm Circle
2
20 reps
RPE 8
7
Iron Cross
2
20 reps
RPE 8
8
Bear Crawl
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
RPE 8
2
Lying Leg Raise
3
20 reps
RPE 8
3
Abs Crunch (Weighted)
3
20 reps
RPE 8
4
Back Extension
3
20 reps
RPE 8
5
Butt Kicks
2
1 mins
RPE 8
6
Arm Circle
2
20 reps
RPE 8
7
Iron Cross
2
20 reps
RPE 8
8
Bear Crawl
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
RPE 8
2
Lying Leg Raise
3
20 reps
RPE 8
3
Abs Crunch (Weighted)
3
20 reps
RPE 8
4
Back Extension
3
20 reps
RPE 8
5
Butt Kicks
2
1 mins
RPE 8
6
Arm Circle
2
20 reps
RPE 8
7
Iron Cross
2
20 reps
RPE 8
8
Bear Crawl
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
RPE 8
2
Lying Leg Raise
3
20 reps
RPE 8
3
Abs Crunch (Weighted)
3
20 reps
RPE 8
4
Back Extension
3
20 reps
RPE 8
5
Butt Kicks
2
1 mins
RPE 8
6
Arm Circle
2
20 reps
RPE 8
7
Iron Cross
2
20 reps
RPE 8
8
Bear Crawl
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
20 reps
RPE 8
2
Lying Leg Raise
3
20 reps
RPE 8
3
Abs Crunch (Weighted)
3
20 reps
RPE 8
4
Back Extension
3
20 reps
RPE 8
5
Butt Kicks
2
1 mins
RPE 8
6
Arm Circle
2
20 reps
RPE 8
7
Iron Cross
2
20 reps
RPE 8
8
Bear Crawl
2
1 mins
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@6.5
3
Walking Lunge (Dumbbell)
3 Sets
5 Reps
@6.5
4
Dumbbell Hammer Curl
3 Sets
6 Reps
@6.5
5
Standing Calf Raise
3 Sets
6 Reps
@6.5
Day 2
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@6.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@6.5
4
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@6.5
5
Tricep Pushdown (Cable)
3 Sets
6 Reps
@6.5
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
@6.5
2
Lat Pulldown
3 Sets
6 Reps
@6.5
3
Seated Row (Cable)
3 Sets
6 Reps
@6.5
4
Single Arm Row (Dumbbell)
3 Sets
6 Reps
@6.5
5
Bicep Curl (Dumbbell)
3 Sets
6 Reps
@6.5
Day 4
1
Goblet Squat
3 Sets
6 Reps
@6.5
2
Bench Press (Dumbbell)
3 Sets
6 Reps
@6.5
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@6.5
4
Face Pull
3 Sets
6 Reps
@6.5
5A
Dumbbell swings
2 Sets
-
5B
Mountain Climber
2 Sets
-
5C
Knee Highs
2 Sets
-
Day 5
1
Russian Twist
3 Sets
20 Reps
@8
2
Lying Leg Raise
3 Sets
20 Reps
@8
3
Abs Crunch (Weighted)
3 Sets
20 Reps
@8
4
Back Extension
3 Sets
20 Reps
@8
5
Butt Kicks
2 Sets
1 mins
@8
6
Arm Circle
2 Sets
20 Reps
@8
7
Iron Cross
2 Sets
20 Reps
@8
8
Bear Crawl
2 Sets
1 mins
@8