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Gear⬆️

by Kaden R.

Program Description

get bigger

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 09, 2025 07:45
  • Last Edited
    Jul 10, 2025 01:12

Summary

Gear⬆️ is a dynamic 4-week program designed to elevate your strength and muscle definition with 4 targeted workouts each week. This plan incorporates a mix of barbell and dumbbell exercises, such as the Bench Press and Goblet Squat, focusing on major muscle groups to build power and endurance. Perfect for those with a garage gym setup, you'll push your limits and see real progress in just one month. Get ready to transform your routine and unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Glutes
10.4%
Hamstrings
9.5%
Chest
8.8%
Triceps
8.2%
Front Delts
7.5%
Lats
7%
Middle Delts
6.8%
Upper Back
6.6%
Biceps
5.7%
Abs
4.5%
Rear Delts
4.1%
Forearms
4.1%
Adductors
3.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pullover (EZ Bar)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pullover (EZ Bar)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pullover (EZ Bar)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pullover (EZ Bar)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
15 reps
-
2
Goblet Squat
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
15 reps
-
2
Goblet Squat
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
15 reps
-
2
Goblet Squat
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
15 reps
-
2
Goblet Squat
6
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Skull Crusher (Barbell)
3 Sets
12 Reps
-
5
Chest Fly (Dumbbell)
2 Sets
15 Reps
-
Day 2
1
Goblet Squat
4 Sets
10 Reps
-
2
Lunge (Dumbbell)
4 Sets
10 Reps
-
Day 3
1
Barbell Row
4 Sets
8 Reps
-
2
Pullover (EZ Bar)
3 Sets
12 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
15 Reps
-
Day 4
1
Wrist Curls
2 Sets
15 Reps
-
2
Goblet Squat
6 Sets
10 Reps
-