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Trainwise

by Cooper D.

Program Description

Low volume high intensity

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2025 09:27
  • Last Edited
    Aug 07, 2025 06:26

Summary

Unlock your potential with Trainwise, a comprehensive 10-week program designed to elevate your strength and conditioning. Committing just three days a week, you’ll engage in a balanced mix of upper and lower body workouts, focusing on essential movements like the Bulgarian Split Squat and Cable Chest Press. Each session is crafted to enhance muscle growth and endurance, ensuring you build a solid foundation while maximizing your results. Get ready to transform your fitness journey in your garage gym!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.9%
Chest
10.7%
Triceps
10.2%
Quadriceps
10%
Biceps
10%
Upper Back
8.9%
Front Delts
8.7%
Lats
6.6%
Glutes
5.8%
Abs
5.7%
Middle Delts
5.3%
Lower Back
4.3%
Forearms
1.4%
Rear Delts
1%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
2
Leg Press
2
5-7 reps
-
3
Leg Curl
2
7-9 reps
-
4
Leg Extension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
5-7 reps
-
7
Dual Cable Cross Triceps
1
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
2
Leg Press
2
5-7 reps
-
3
Leg Curl
2
7-9 reps
-
4
Leg Extension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
5-7 reps
-
7
Dual Cable Cross Triceps
1
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
2
Leg Press
2
5-7 reps
-
3
Leg Curl
2
7-9 reps
-
4
Leg Extension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
5-7 reps
-
7
Dual Cable Cross Triceps
1
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
7-9 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Press
2
5-7 reps
-
4
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
7-9 reps
-
7
Dual Cable Cross Triceps
1
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
2
Leg Press
2
5-7 reps
-
3
Leg Curl
2
7-9 reps
-
4
Leg Extension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
5-7 reps
-
7
Dual Cable Cross Triceps
1
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
2
Leg Press
2
5-7 reps
-
3
Leg Curl
2
7-9 reps
-
4
Leg Extension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
5-7 reps
-
7
Dual Cable Cross Triceps
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-7 reps
-
2
Cable Chest Press
2
5-7 reps
-
3
Kelso Shrug
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
7-9 reps
-
5
Bicep Curl (EZ Bar)
2
7-9 reps
-
6
Lateral Raise (Cable)
2
7-9 reps
-
7
Chest Fly (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-7 reps
-
2
Leg Press
2
5-7 reps
-
3
Leg Curl
2
7-9 reps
-
4
Leg Extension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Bicep Curl (Machine)
1
5-7 reps
-
7
Dual Cable Cross Triceps
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-7 reps
-
2
Cable Low Row
2
5-7 reps
-
3
Chest Fly (Cable)
1
7-9 reps
-
4
Single Arm High Row (Cable)
2
5-7 reps
-
5
Lying Side Lateral Raise
2
7-9 reps
-
6
Close Grip Bench Press (Smith Machine)
2
5-7 reps
-
7
Hammer Curl (Cable)
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-7 reps
-
2
Leg Curl
2
7-9 reps
-
3
Leg Extension
2
7-9 reps
-
4
Hyperextension
2
7-9 reps
-
5
Cable Crunch
2
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
5-7 reps
-
7
Bicep Curl (Dumbbell)
1
5-7 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Wide Grip Lat Pulldown
2 Sets
5-7 Reps
-
2
Cable Chest Press
2 Sets
5-7 Reps
-
3
Kelso Shrug
2 Sets
7-9 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
7-9 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
7-9 Reps
-
6
Lateral Raise (Cable)
2 Sets
7-9 Reps
-
7
Chest Fly (Cable)
2 Sets
7-9 Reps
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-7 Reps
-
2
Leg Curl
2 Sets
7-9 Reps
-
3
Leg Extension
2 Sets
7-9 Reps
-
4
Hyperextension
2 Sets
7-9 Reps
-
5
Cable Crunch
2 Sets
7-9 Reps
-
6
Overhead Tricep Extension (Cable)
1 Set
5-7 Reps
-
7
Bicep Curl (Dumbbell)
1 Set
5-7 Reps
-
Day 3
1
Bench Press (Smith Machine)
2 Sets
5-7 Reps
-
2
Cable Low Row
2 Sets
5-7 Reps
-
3
Chest Fly (Cable)
1 Set
7-9 Reps
-
4
Single Arm High Row (Cable)
2 Sets
5-7 Reps
-
5
Lying Side Lateral Raise
2 Sets
7-9 Reps
-
6
Close Grip Bench Press (Smith Machine)
2 Sets
5-7 Reps
-
7
Hammer Curl (Cable)
2 Sets
7-9 Reps
-