Chat-GPT 12-Week Garage Blast
12-Week Garage Gym Hypertrophy using 2 6-week mesocycles and progressive overload. All designed by AI.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8–10 reps | @6 |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 8–10 reps | @6 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @6 |
| 4 | Lateral Raise (Cable) | 3 | 12–15 reps | @6 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 8–10 reps | @6 |
| 2 | Bent Over Row (Barbell) | 4 | 8–10 reps | @6 |
| 3 | Lat Pulldown | 3 | 10–12 reps | @6 |
| 4 | Seated Row (Cable) | 3 | 12–15 reps | @6 |
| 5 | Bicep Curl (Dumbbell) | 3 | 12–15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–10 reps | @6 |
| 2 | Leg Press (45 Degrees) | 4 | 12–15 reps | @6 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @6 |
| 4 | Calf Raise (Leg Press) | 3 | 15–20 reps | @6 |
| 5 | Hanging Leg Raise | 3 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 8–10 reps | @6 |
| 2 | Hip Thrust (Barbell) | 4 | 10–12 reps | @6 |
| 3 | Hamstring Curl | 3 | 12–15 reps | @6 |
| 4 | Standing Calf Raise | 3 | 15–20 reps | @6 |
| 5 | Wood Chop | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 8–10 reps | @6 |
| 2 | Seated Military Press (Smith Machine) | 4 | 8–10 reps | @6 |
| 3 | Single Arm Row (Cable) | 3 | 12 reps | @6 |
| 4 | Hammer Curl | 3 | 12–15 reps | @6 |
| 5 | Face Pull | 3 | 12–15 reps | @6 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Chat-GPT 12-Week Garage Blast is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Chat-GPT 12-Week Garage Blast is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Chat-GPT 12-Week Garage Blast is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
