Program Description
If you ain't first, your last. If you had some bad sets on an exercise, add a lightweight set to failure. Try to add 5 lbs each workout, atleast 2.5 lbs. Start with heaviest set and lower weight each set that adds reps.
Program Overview
- LevelIntermediate, Novice
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 09, 2024 12:42
- Last EditedJun 24, 2024 07:49
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Rear Delt Fly (Dumbbell)
1
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
3
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
3
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
Good Morning1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
2
Bent Over Row (Barbell)1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
One Arm Bent Over Row1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Hammer Curl1 Set
AMRAP
-
5
Bicep Curl (EZ Bar)1 Set
AMRAP
-
Day 1
1
Rear Delt Fly (Dumbbell)1 Set
AMRAP
-
2
Overhead Press (Barbell)1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Incline Bench Press (Barbell)1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
French Press1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Lateral Raise (Dumbbell)1 Set
AMRAP
-
Day 3
1
Lying Leg Curl1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Squat (Barbell)1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Leg Extension1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Standing Calf Raise2 Sets
AMRAP
-