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Phil's bare body strength

by Junyoung K.

Program Description

Bare body exercises

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 16, 2024 08:11
  • Last Edited
    Jun 18, 2025 11:52

Summary

Unlock your potential with Phil's Bare Body Strength program, a focused 4-week journey designed to enhance your overall strength and conditioning. Committing to just four days a week, you'll engage in a variety of exercises that target key muscle groups, including barbell overhead presses, dumbbell lateral raises, and bodyweight pull-ups. This program is perfect for those looking to build functional strength using minimal equipment in a garage gym setting. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.7%
Triceps
11.2%
Front Delts
10.2%
Glutes
9.2%
Upper Back
8%
Lats
7.5%
Quadriceps
7.5%
Middle Delts
6.7%
Biceps
6.3%
Lower Back
5.8%
Hamstrings
4.2%
Rear Delts
4%
Other
2.5%
Abs
2.3%
Adductors
1.7%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
4
Run
1
35 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
4
Run
1
35 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
4
Run
1
35 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
4
Run
1
35 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
4
Run
1
35 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
4
Run
1
35 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
4
Run
1
35 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
4
Run
1
35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
4
Back Extension
5
10 reps
RPE 8
5
Run
1
35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
4
Back Extension
5
10 reps
RPE 8
5
Run
1
35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
4
Back Extension
5
10 reps
RPE 8
5
Run
1
35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
4
Back Extension
5
10 reps
RPE 8
5
Run
1
35 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 7.5
2
Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Deadlift (Barbell)
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 7.5
2
Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Deadlift (Barbell)
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 7.5
2
Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Deadlift (Barbell)
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 7.5
2
Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Deadlift (Barbell)
5
10 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
3
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
4
Back Extension
5 Sets
10 Reps
@8
5
Run
1 Set
35 mins
@8
Day 1
1
Push Up
5 Sets
20 Reps
@7.5
2
Pec Deck (Machine)
4 Sets
10 Reps
@7.5
3
Skull Crusher (Barbell)
4 Sets
10 Reps
@7.5
4
Run
1 Set
35 mins
@8
Day 2
1
Pull-Up (Bodyweight)
5 Sets
5 Reps
@7.5
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
@7.5
3
Bicep Curl (Barbell)
4 Sets
10 Reps
@7.5
4
Run
1 Set
35 mins
@8
Day 4
1
Squat (Barbell)
5 Sets
10 Reps
@7.5
2
Bench Press (Barbell)
5 Sets
10 Reps
@7.5
3
Deadlift (Barbell)
5 Sets
10 Reps
@7.5