logo
BoostcampPNG

Feather mark 1.5

by Anonymous

Program Description

Unlock your potential with the Feather Mark 1.5, a 6-week bodybuilding program designed for beginners and novices. Committing just 60 minutes a day, six days a week, you’ll sculpt and build muscle using equipment typically found in a garage gym. This program emphasizes foundational movements and progressive overload, ensuring you develop strength and definition while mastering essential lifting techniques. Get ready to transform your physique and boost your confidence!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2025 08:20
  • Last Edited
    Jun 30, 2025 08:21
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
2
10-15 reps
RPE 10
5
Decline Sit Up (Bodyweight)
3
8-12 reps
-
6
Calf Raise (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
2
10-15 reps
RPE 10
5
Decline Sit Up (Bodyweight)
3
8-12 reps
-
6
Calf Raise (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
2
10-15 reps
RPE 10
5
Decline Sit Up (Bodyweight)
3
8-12 reps
-
6
Calf Raise (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
2
10-15 reps
RPE 10
5
Decline Sit Up (Bodyweight)
3
8-12 reps
-
6
Calf Raise (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
2
10-15 reps
RPE 10
5
Decline Sit Up (Bodyweight)
3
8-12 reps
-
6
Calf Raise (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-20 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
4
Upright Row (Barbell)
2
10-15 reps
RPE 10
5
Decline Sit Up (Bodyweight)
3
8-12 reps
-
6
Calf Raise (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Deficit Push Up
2
10-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Deficit Push Up
2
10-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Deficit Push Up
2
10-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Deficit Push Up
2
10-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Deficit Push Up
2
10-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-12 reps
-
-
2
Deficit Push Up
2
10-12 reps
-
3
Incline Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
4-6 reps
5-8 reps
-
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Skier
2
10-15 reps
-
6
Front Raise
2
10-15 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
4-6 reps
5-8 reps
-
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Skier
2
10-15 reps
-
6
Front Raise
2
10-15 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
4-6 reps
5-8 reps
-
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Skier
2
10-15 reps
-
6
Front Raise
2
10-15 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
4-6 reps
5-8 reps
-
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Skier
2
10-15 reps
-
6
Front Raise
2
10-15 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
4-6 reps
5-8 reps
-
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Skier
2
10-15 reps
-
6
Front Raise
2
10-15 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
4-6 reps
5-8 reps
-
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
Pullover (Dumbbell)
2
10-15 reps
-
5
Skier
2
10-15 reps
-
6
Front Raise
2
10-15 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
2
Hip Thrust (Dumbbell)
2
10-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
-
4
Ab Wheel
2
8-15 reps
-
5
Calf Raise (Bodyweight)
1
AMRAP
-
6
Neck Work
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
2
Hip Thrust (Dumbbell)
2
10-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
-
4
Ab Wheel
2
8-15 reps
-
5
Calf Raise (Bodyweight)
1
AMRAP
-
6
Neck Work
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
2
Hip Thrust (Dumbbell)
2
10-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
-
4
Ab Wheel
2
8-15 reps
-
5
Calf Raise (Bodyweight)
1
AMRAP
-
6
Neck Work
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
2
Hip Thrust (Dumbbell)
2
10-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
-
4
Ab Wheel
2
8-15 reps
-
5
Calf Raise (Bodyweight)
1
AMRAP
-
6
Neck Work
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
2
Hip Thrust (Dumbbell)
2
10-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
-
4
Ab Wheel
2
8-15 reps
-
5
Calf Raise (Bodyweight)
1
AMRAP
-
6
Neck Work
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
2
Hip Thrust (Dumbbell)
2
10-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
-
4
Ab Wheel
2
8-15 reps
-
5
Calf Raise (Bodyweight)
1
AMRAP
-
6
Neck Work
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
2
10-15 reps
-
3
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4
Incline Skull Crusher Dumbell
2
10-15 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Lu Raise
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
2
10-15 reps
-
3
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4
Incline Skull Crusher Dumbell
2
10-15 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Lu Raise
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
2
10-15 reps
-
3
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4
Incline Skull Crusher Dumbell
2
10-15 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Lu Raise
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
2
10-15 reps
-
3
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4
Incline Skull Crusher Dumbell
2
10-15 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Lu Raise
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
2
10-15 reps
-
3
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4
Incline Skull Crusher Dumbell
2
10-15 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Lu Raise
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
2
10-15 reps
-
3
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4
Incline Skull Crusher Dumbell
2
10-15 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Lu Raise
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Pullover (Dumbbell)
2
10-15 reps
-
3
Kroc Row
1
1
6-8 reps
8-12 reps
-
-
4
Neck Work
1
AMRAP
-
5
Sit Up
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Pullover (Dumbbell)
2
10-15 reps
-
3
Kroc Row
1
1
6-8 reps
8-12 reps
-
-
4
Neck Work
1
AMRAP
-
5
Sit Up
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Pullover (Dumbbell)
2
10-15 reps
-
3
Kroc Row
1
1
6-8 reps
8-12 reps
-
-
4
Neck Work
1
AMRAP
-
5
Sit Up
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Pullover (Dumbbell)
2
10-15 reps
-
3
Kroc Row
1
1
6-8 reps
8-12 reps
-
-
4
Neck Work
1
AMRAP
-
5
Sit Up
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Pullover (Dumbbell)
2
10-15 reps
-
3
Kroc Row
1
1
6-8 reps
8-12 reps
-
-
4
Neck Work
1
AMRAP
-
5
Sit Up
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
6-8 reps
-
2
Pullover (Dumbbell)
2
10-15 reps
-
3
Kroc Row
1
1
6-8 reps
8-12 reps
-
-
4
Neck Work
1
AMRAP
-
5
Sit Up
2
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
2
Walking Lunge (Dumbbell)
2 Sets
10-20 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@10
4
Upright Row (Barbell)
2 Sets
10-15 Reps
@10
5
Decline Sit Up (Bodyweight)
3 Sets
8-12 Reps
-
6
Calf Raise (Bodyweight)
1 Set
AMRAP
-
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
2
Deficit Push Up
2 Sets
10-12 Reps
-
3
Incline Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 3
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
4-6 Reps
5-8 Reps
-
-
2
Pull-Up (Bodyweight)
1 Set
AMRAP
-
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
4
Pullover (Dumbbell)
2 Sets
10-15 Reps
-
5
Skier
2 Sets
10-15 Reps
-
6
Front Raise
2 Sets
10-15 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
Day 4
1
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
10-15 Reps
-
2
Hip Thrust (Dumbbell)
2 Sets
10-15 Reps
-
3
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
-
4
Ab Wheel
2 Sets
8-15 Reps
-
5
Calf Raise (Bodyweight)
1 Set
AMRAP
-
6
Neck Work
1 Set
AMRAP
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
2
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
-
3
Seated Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
-
4
Incline Skull Crusher Dumbell
2 Sets
10-15 Reps
-
5
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
6
Lu Raise
2 Sets
10-15 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
Day 6
1
Chin-Up (Weighted)
2 Sets
6-8 Reps
-
2
Pullover (Dumbbell)
2 Sets
10-15 Reps
-
3
Kroc Row
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
4
Neck Work
1 Set
AMRAP
-
5
Sit Up
2 Sets
10-15 Reps
-