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Rigel

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Program Description

Embark on a transformative 3-week bodybuilding journey with the Rigel program, designed for beginners looking to build strength and muscle in a garage gym setting. With three focused sessions each week, you’ll engage in a variety of exercises, including the Bench Press, Goblet Squat, and Lat Pulldown, ensuring a comprehensive full-body workout. Each session lasts approximately 100 minutes, allowing you to push your limits while mastering fundamental techniques. Get ready to sculpt your physique and elevate your fitness game!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 03, 2026 02:07
  • Last Edited
    Jan 04, 2026 09:35

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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.4%
Front Delts
15.9%
Abs
11.1%
Chest
10%
Quadriceps
8.4%
Glutes
7.1%
Hamstrings
6.5%
Middle Delts
5.2%
Upper Back
4.4%
Biceps
3.8%
Lats
2.5%
Lower Back
2.3%
Adductors
1.3%
Forearms
1.3%
Calves
1.3%
Rear Delts
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Goblet Squat
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Lat Pulldown
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-15 reps
-
6
Chest Supported Row (Dumbbell)
3
8-15 reps
-
7
Russian Twist (Dumbbell)
3
8-15 reps
-
8
Lying Leg Raise
3
25+ reps
-
9
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Goblet Squat
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Lat Pulldown
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-15 reps
-
6
Chest Supported Row (Dumbbell)
3
8-15 reps
-
7
Russian Twist (Dumbbell)
3
8-15 reps
-
8
Lying Leg Raise
3
25+ reps
-
9
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Goblet Squat
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Lat Pulldown
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-15 reps
-
6
Chest Supported Row (Dumbbell)
3
8-15 reps
-
7
Russian Twist (Dumbbell)
3
8-15 reps
-
8
Lying Leg Raise
3
25+ reps
-
9
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Dip (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Cable Crunch
3
12-20 reps
-
8
Hollow Hold
3
-
9
Standing Calf Raise
3
10-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Dip (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Cable Crunch
3
12-20 reps
-
8
Hollow Hold
3
-
9
Standing Calf Raise
3
10-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Dip (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Cable Crunch
3
12-20 reps
-
8
Hollow Hold
3
-
9
Standing Calf Raise
3
10-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Goblet Squat
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Overhead Press (Dumbbell)
3
8-15 reps
-
5
Dips Between Chairs
3
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Dumbbell)
3
8-15 reps
-
8
Glute Bridge (Dumbbell)
3
25+ reps
-
9
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Goblet Squat
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Overhead Press (Dumbbell)
3
8-15 reps
-
5
Dips Between Chairs
3
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Dumbbell)
3
8-15 reps
-
8
Glute Bridge (Dumbbell)
3
25+ reps
-
9
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Goblet Squat
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Overhead Press (Dumbbell)
3
8-15 reps
-
5
Dips Between Chairs
3
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Bicep Curl (Dumbbell)
3
8-15 reps
-
8
Glute Bridge (Dumbbell)
3
25+ reps
-
9
Plank
2
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Goblet Squat
3 Sets
8-15 Reps
-
3
Leg Extension
3 Sets
8-15 Reps
-
4
Lat Pulldown
3 Sets
8-15 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
-
6
Chest Supported Row (Dumbbell)
3 Sets
8-15 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
8-15 Reps
-
8
Lying Leg Raise
3 Sets
25+ Reps
-
9
Push Up
2 Sets
-
Day 3
1
Bench Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Goblet Squat
3 Sets
8-15 Reps
-
3
Leg Extension
3 Sets
8-15 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
5
Dips Between Chairs
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
-
8
Glute Bridge (Dumbbell)
3 Sets
25+ Reps
-
9
Plank
2 Sets
-
Day 2
1
Deadlift (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
-
4
Dip (Bodyweight)
3 Sets
-
5
Hammer Curl (Dumbbell)
3 Sets
8-15 Reps
-
6
Face Pull
3 Sets
12-20 Reps
-
7
Cable Crunch
3 Sets
12-20 Reps
-
8
Hollow Hold
3 Sets
-
9
Standing Calf Raise
3 Sets
10-18 Reps
-