Program Description
I'm just trying to get more muscular and stronger.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedAug 18, 2025 01:27
- Last EditedAug 19, 2025 06:02
Summary
Embark on an 18-week journey with "The Battle of Gettysburg," a comprehensive strength training program designed for serious lifters. Committing just three days a week, you'll engage in a variety of targeted exercises, including Pinwheel Curls, Skull Crushers, and Weighted Pull-Ups, all aimed at building muscle and enhancing performance. This program is perfect for those looking to maximize their gains in a garage gym setting, with a focus on compound movements and progressive overload. Get ready to conquer your fitness goals and emerge stronger than ever!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Upper Back
11.4%
Lats
10%
Biceps
10%
Front Delts
9.3%
Chest
7.1%
Middle Delts
5%
Forearms
4.6%
Glutes
4.3%
Abs
3.6%
Quadriceps
3.6%
Lower Back
3.6%
Calves
3.6%
Neck
3.6%
Hamstrings
2.1%
Rear Delts
1.8%
Abductors
0.7%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
-
2
AD Press (Smith Machine)
2
-
3
Skull Crusher (Barbell)
2
-
4
Single Arm Row (Dumbbell)
2
-
5
Bench Press (Smith Machine)
2
-
6
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Leg Press (45 Degrees)
2
-
3
Back Extension (Weighted)
2
-
4
Calf Raise (Leg Press)
2
-
5
Neck Curl
1
-
6
Neck Extension
1
-
7
Farmer's Walk (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Skull Crusher (Barbell)
2
-
4
Behind-the-Neck Lat Pulldown
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
Band Pull Apart
1
-
7
Lying Leg Raise
1
-
Week 1
1 / 18 Weeks
Day 1
1
Pinwheel Curl2 Sets
-
2
AD Press (Smith Machine)2 Sets
-
3
Skull Crusher (Barbell)2 Sets
-
4
Single Arm Row (Dumbbell)2 Sets
-
5
Bench Press (Smith Machine)2 Sets
-
6
Cable Crunch1 Set
-
Day 2
1
Pull-Up (Weighted)2 Sets
-
2
Leg Press (45 Degrees)2 Sets
-
3
Back Extension (Weighted)2 Sets
-
4
Calf Raise (Leg Press)2 Sets
-
5
Neck Curl1 Set
-
6
Neck Extension1 Set
-
7
Farmer's Walk (Weighted)1 Set
-
Day 3
1
Face Away Cable Curl2 Sets
-
2
Standing Behind Neck Shoulder Press (Barbell)2 Sets
-
3
Skull Crusher (Barbell)2 Sets
-
4
Behind-the-Neck Lat Pulldown2 Sets
-
5
Incline Bench Press (Smith Machine)2 Sets
-
6
Band Pull Apart1 Set
-
7
Lying Leg Raise1 Set
-