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Training

by Roland Baker
2 athletes joined

Program Description

Size, strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 15, 2024 08:20
  • Last Edited
    Jun 18, 2025 10:23

Summary

Embark on an 8-week journey designed to elevate your strength and sculpt your physique with this comprehensive training program. Committed to four days a week, you'll tackle a variety of exercises, including weighted dips and barbell squats, that target major muscle groups for maximum impact. Each workout is crafted to push your limits, ensuring you build muscle and enhance performance effectively. Perfect for those equipped with a garage gym, this program is your pathway to achieving your fitness goals with confidence and determination.
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3 reps
3 reps
RPE 6
RPE 9
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 9
3
Dumbbell Row
1
3
10 reps
10 reps
RPE 9
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
9 reps
10 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
1
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 7
5
Reverse Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 8.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
12 reps
RPE 10
RPE 8
2
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9.5
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
1 Set
3 Sets
5 Reps
8 Reps
@10
@8
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
3
Rolling Tricep Extension (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
9 Reps
10 Reps
@9.5
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
3
Chest Fly (Dumbbell)
1 Set
15 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9.5
@7
5
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@7
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
12 Reps
@10
@8
2
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@9.5
@7
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
3 Reps
3 Reps
@6
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
6 Reps
@6
@9
3
Dumbbell Row
1 Set
3 Sets
10 Reps
10 Reps
@9
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8