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BoostcampPNG

Best program 💪🏻

by Selina De Maaijer
6 athletes joined

Program Description

Gain muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Mar 04, 2024 03:16
  • Last Edited
    Jun 18, 2025 09:44

Summary

Transform your strength with this comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of push and leg workouts, featuring foundational exercises like the Bench Press, Squat, and more, tailored to maximize muscle growth and strength. With a focus on progressive overload and proper technique, you'll build a powerful physique while honing your skills in a garage gym setting. Get ready to push your limits and achieve your fitness goals!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Extension
3
-
4
Goblet Squat
4
-
5
Lunge (Barbell)
3
-
6
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Lying Tricep Extension (Barbell)
4
-
5
Tricep Extension (Cable)
4
-
6
Arnold Press
3
-
7
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Face Pull
4
-
6
Spider Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Reverse Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
4
-
3
Lat Pulldown
4
-
4
Incline Curl (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
4
-
6
Bicep Curl (EZ Bar)
3
-
7
Face Pull
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Squat (Barbell)
4
-
3
Lying Leg Curl
4
-
4
Step-Up (Weighted)
3
-
5
Hip Thrust (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Seated Row (Cable)
4
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bent Over Row (Barbell)
4
-
3
Bench Press (Dumbbell)
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
4
-
6
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Lying Tricep Extension (Barbell)
4 Sets
-
5
Tricep Extension (Cable)
4 Sets
-
6
Arnold Press
3 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
Day 1
1
Squat (Barbell)
4 Sets
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Goblet Squat
4 Sets
-
5
Lunge (Barbell)
3 Sets
-
6
Standing Calf Raise
4 Sets
-
Day 3
1
Pull-Up (Weighted)
3 Sets
-
2
Seated Row (Cable)
4 Sets
-
3
Lat Pulldown
4 Sets
-
4
Single Arm Row (Dumbbell)
4 Sets
-
5
Face Pull
4 Sets
-
6
Spider Curl
3 Sets
-
7
Bicep Curl (EZ Bar)
3 Sets
-
8
Reverse Bicep Curl (Dumbbell)
3 Sets
-
Day 4
1
Deadlift (Barbell)
4 Sets
-
2
Squat (Barbell)
4 Sets
-
3
Lying Leg Curl
4 Sets
-
4
Step-Up (Weighted)
3 Sets
-
5
Glute Kickback (Cable)
3 Sets
-
6
Hip Thrust (Barbell)
4 Sets
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Seated Row (Cable)
4 Sets
-
4
Seated Wide-Grip Row (Cable)
3 Sets
-
5
Hanging Leg Raise
3 Sets
-
6
Plank
3 Sets
1 mins
-