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Homegym 2

by Michael D.
8 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 18, 2025 12:11

Summary

Transform your fitness journey with Homegym 2, a dynamic 6-week program designed for those who want to build strength and sculpt their physique from the comfort of their garage gym. With five workouts per week, you'll engage in targeted sessions focusing on pull days, leg workouts, and more, utilizing a mix of machines, cables, and free weights. Each workout is crafted to maximize muscle engagement and enhance your overall performance. Get ready to unleash your potential and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Glutes
10.4%
Chest
9.6%
Biceps
9%
Triceps
9%
Hamstrings
8.7%
Upper Back
8.5%
Front Delts
7.5%
Lats
6.8%
Calves
4.7%
Rear Delts
4%
Middle Delts
4%
Abs
2.6%
Lower Back
1.5%
Adductors
1.5%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Goblet Squat
2
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Hammer Curl
2
-
3
Single Arm Row (Cable)
2
-
4
Bicep Curl (Cable)
3
-
5
Standing Pullover (Cable)
2
-
6
Face Pull
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lying Leg Curl
3
-
3
Hip Thrust (Barbell)
2
-
4
Glute Kickback (Cable)
2
-
5
Standing Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pull-Up (Assisted)
2
-
3
Front Raise
2
-
4
Lying Rear Lateral Raise
2
-
5
Bayesian Curl
3
-
Week 1
1 / 6 Weeks
Day 3
1
Lat Pulldown (Single Arm)
2 Sets
-
2
Hammer Curl
2 Sets
-
3
Single Arm Row (Cable)
2 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Standing Pullover (Cable)
2 Sets
-
6
Face Pull
2 Sets
-
Day 4
1
Deadlift (Barbell)
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Hip Thrust (Barbell)
2 Sets
-
4
Glute Kickback (Cable)
2 Sets
-
5
Standing Calf Raise
2 Sets
-
Day 1
1
Squat (Barbell)
3 Sets
-
2
Leg Extension
3 Sets
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
-
4
Goblet Squat
2 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Overhead Tricep Extension (Cable)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Pull-Up (Assisted)
2 Sets
-
3
Front Raise
2 Sets
-
4
Lying Rear Lateral Raise
2 Sets
-
5
Bayesian Curl
3 Sets
-