Program Description
**Trail Base** is a comprehensive 12-week program designed to enhance your strength and endurance through a blend of powerbuilding and athletic training. With 24 sessions spread across three months, each workout lasts approximately 40 minutes, making it an efficient choice for those with busy schedules. Expect to tackle a variety of exercises, including bodyweight movements and barbell lifts, tailored for intermediate lifters seeking to elevate their performance in a garage gym setting. Get ready to build a solid foundation that will propel you towards your fitness goals!
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Athletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedNov 21, 2025 09:53
- Last EditedNov 21, 2025 10:11
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.8%
Quadriceps
12%
Chest
10.4%
Triceps
10.4%
Upper Back
9.6%
Hamstrings
8%
Lats
7.2%
Front Delts
7.2%
Abs
6.4%
Middle Delts
4%
Rear Delts
4%
Biceps
3.2%
Lower Back
2.4%
Adductors
1.6%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
3 reps
RPE 10
1B
Bench Press (Barbell)
4
5 reps
80%
2A
Bent Over Row (Barbell)
4
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3A
Hip Thrust (Barbell)
4
8 reps
RPE 8
3B
Dip (Bodyweight)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Push Press (Barbell)
4
6 reps
RPE 8
2A
Side Plank
4
45 mins
RPE 8
2B
Trap Bar Deadlift
4
6 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
4
8 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1A
Pull-Up (Bodyweight)4 Sets
3 Reps
@10
1B
Bench Press (Barbell)4 Sets
5 Reps
80%
2A
Bent Over Row (Barbell)4 Sets
8 Reps
@8
2B
Incline Bench Press (Dumbbell)4 Sets
6 Reps
@9
3A
Hip Thrust (Barbell)4 Sets
8 Reps
@8
3B
Dip (Bodyweight)4 Sets
8 Reps
@9
Day 2
1A
Squat (Barbell)4 Sets
8 Reps
@7
1B
Push Press (Barbell)4 Sets
6 Reps
@8
2A
Side Plank4 Sets
45 mins
@8
2B
Trap Bar Deadlift4 Sets
6 Reps
@8
3A
Rear Delt Fly (Dumbbell)4 Sets
8 Reps
@7
3B
Bulgarian Split Squat (Bodyweight)4 Sets
8 Reps
@7