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by Alex

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 14, 2023 02:49
  • Last Edited
    Jun 18, 2025 12:25

Summary

Transform your strength training routine with this focused 2-week program, designed for those who can commit just one day a week. Each session features a powerful combination of Kroc Rows, Clean and Press, and Chest Press (Machine) to target your back, chest, and Olympic lifting skills. Perfect for garage gym enthusiasts, this plan emphasizes progressive overload and intensity, ensuring you build strength effectively. Get ready to push your limits and see real results!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
1
5 reps
RPE 6.5
2
Clean and Press
1
5 reps
RPE 6.5-8
3
Chest Press (Machine)
1
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
1
5 reps
RPE 6.5
2
Clean and Press
1
5 reps
RPE 6.5-8
3
Chest Press (Machine)
1
5 reps
RPE 7
Week 1
1 / 2 Weeks
Day 1
1
Kroc Row
1 Set
5 Reps
@6.5
2
Clean and Press
1 Set
5 Reps
@6.5-8
3
Chest Press (Machine)
1 Set
5 Reps
@7