logo
BoostcampPNG

🎧

by Touvike T.

Program Description

Lihaskasvu

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 10, 2024 04:20
  • Last Edited
    Jun 18, 2025 11:32

Summary

Embark on a transformative 12-week journey with this dynamic 4-day workout program designed to build strength and sculpt your physique. Each session combines compound movements like the Romanian Deadlift and T-Bar Row with targeted exercises to enhance your leg and upper body strength. Perfect for those with a garage gym setup, this program emphasizes proper form and progressive overload to ensure you’re pushing your limits safely and effectively. Get ready to elevate your training and achieve the results you’ve been striving for!
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
2
Leg Press
4 Sets
20 Reps
-
3
Lunge (Bodyweight)
3 Sets
10 Reps
-
4
Leg Curl
4 Sets
20 Reps
-
5
Bulgarian Split Squat (Bodyweight)
4 Sets
12 Reps
-
Day 2
1
T-Bar Row
3 Sets
10 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Bench Press (Close Grip)
3 Sets
10 Reps
-
4
Front Raise
4 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
10 Reps
-
2
Single Leg Press
2 Sets
20 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Walking Lunge
3 Sets
60 Reps
-
Day 4
1
Push Press (Barbell)
4 Sets
10 Reps
-
2
Seated Row (Cable)
4 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-