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BoostcampPNG
Homegym
by Michael D.
3 athletes joined
Program Description
Build muscle. Stay fit.
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Jun 25, 2024 10:48
Last Edited
Jun 26, 2024 11:35
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
@6.5
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
@7
@8.5
@9.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
@8
@9
4
Goblet Squat
1 Set
1 Set
@8
@9
5
Step-Up (Weighted)
1 Set
1 Set
@7
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
@6
@8
@9
2
Chest Fly (Cable)
1 Set
1 Set
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
@7
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@8
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
3
Hammer Curl
1 Set
1 Set
@9
@10
4
Pendlay Row
1 Set
1 Set
@8.5
@9.5
5
Bicep Curl (Cable)
1 Set
1 Set
@9.5
@10
6
Face Pull
1 Set
1 Set
1 Set
@8
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
@8
@10
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
@8
@9
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
@9.5
@10
4
Glute Kickback (Cable)
1 Set
1 Set
@9
@9.5
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
@8
@9
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
@9
@10
3
Front Raise
1 Set
1 Set
1 Set
@8
@9
@10
4
Lying Rear Lateral Raise
1 Set
1 Set
@9
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
@8
@9
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
@6.5
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
@7
@8.5
@9.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
@8
@9
4
Goblet Squat
1 Set
1 Set
@8
@9
5
Step-Up (Weighted)
1 Set
1 Set
@7
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
@6
@8
@9
2
Chest Fly (Cable)
1 Set
1 Set
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
@7
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@8
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
3
Hammer Curl
1 Set
1 Set
@9
@10
4
Pendlay Row
1 Set
1 Set
@8.5
@9.5
5
Bicep Curl (Cable)
1 Set
1 Set
@9.5
@10
6
Face Pull
1 Set
1 Set
1 Set
@8
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
@8
@10
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
@8
@9
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
@9.5
@10
4
Glute Kickback (Cable)
1 Set
1 Set
@9
@9.5
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
@8
@9
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
@9
@10
3
Front Raise
1 Set
1 Set
1 Set
@8
@9
@10
4
Lying Rear Lateral Raise
1 Set
1 Set
@9
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
@8
@9
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
@6.5
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
@7
@8.5
@9.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
@8
@9
4
Goblet Squat
1 Set
1 Set
@8
@9
5
Step-Up (Weighted)
1 Set
1 Set
@7
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
@6
@8
@9
2
Chest Fly (Cable)
1 Set
1 Set
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
@7
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@8
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
3
Hammer Curl
1 Set
1 Set
@9
@10
4
Pendlay Row
1 Set
1 Set
@8.5
@9.5
5
Bicep Curl (Cable)
1 Set
1 Set
@9.5
@10
6
Face Pull
1 Set
1 Set
1 Set
@8
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
@8
@10
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
@8
@9
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
@9.5
@10
4
Glute Kickback (Cable)
1 Set
1 Set
@9
@9.5
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
@8
@9
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
@9
@10
3
Front Raise
1 Set
1 Set
1 Set
@8
@9
@10
4
Lying Rear Lateral Raise
1 Set
1 Set
@9
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
@8
@9
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
@6.5
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
@7
@8.5
@9.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
@8
@9
4
Goblet Squat
1 Set
1 Set
@8
@9
5
Step-Up (Weighted)
1 Set
1 Set
@7
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
@6
@8
@9
2
Chest Fly (Cable)
1 Set
1 Set
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
@7
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@8
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
3
Hammer Curl
1 Set
1 Set
@9
@10
4
Pendlay Row
1 Set
1 Set
@8.5
@9.5
5
Bicep Curl (Cable)
1 Set
1 Set
@9.5
@10
6
Face Pull
1 Set
1 Set
1 Set
@8
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
@8
@10
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
@8
@9
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
@9.5
@10
4
Glute Kickback (Cable)
1 Set
1 Set
@9
@9.5
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
@8
@9
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
@9
@10
3
Front Raise
1 Set
1 Set
1 Set
@8
@9
@10
4
Lying Rear Lateral Raise
1 Set
1 Set
@9
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
@8
@9
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
@6.5
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
@7
@8.5
@9.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
@8
@9
4
Goblet Squat
1 Set
1 Set
@8
@9
5
Step-Up (Weighted)
1 Set
1 Set
@7
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
@6
@8
@9
2
Chest Fly (Cable)
1 Set
1 Set
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
@7
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@8
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
3
Hammer Curl
1 Set
1 Set
@9
@10
4
Pendlay Row
1 Set
1 Set
@8.5
@9.5
5
Bicep Curl (Cable)
1 Set
1 Set
@9.5
@10
6
Face Pull
1 Set
1 Set
1 Set
@8
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
@8
@10
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
@8
@9
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
@9.5
@10
4
Glute Kickback (Cable)
1 Set
1 Set
@9
@9.5
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
@8
@9
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
@9
@10
3
Front Raise
1 Set
1 Set
1 Set
@8
@9
@10
4
Lying Rear Lateral Raise
1 Set
1 Set
@9
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
@8
@9
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
@6.5
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
@7
@8.5
@9.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
@8
@9
4
Goblet Squat
1 Set
1 Set
@8
@9
5
Step-Up (Weighted)
1 Set
1 Set
@7
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
@6
@8
@9
2
Chest Fly (Cable)
1 Set
1 Set
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
@7
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@8
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
@8
@9
@10
3
Hammer Curl
1 Set
1 Set
@9
@10
4
Pendlay Row
1 Set
1 Set
@8.5
@9.5
5
Bicep Curl (Cable)
1 Set
1 Set
@9.5
@10
6
Face Pull
1 Set
1 Set
1 Set
@8
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
@8
@10
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
@8
@9
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
@9.5
@10
4
Glute Kickback (Cable)
1 Set
1 Set
@9
@9.5
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
@8
@9
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
@9
@10
3
Front Raise
1 Set
1 Set
1 Set
@8
@9
@10
4
Lying Rear Lateral Raise
1 Set
1 Set
@9
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
@8
@9
@10