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Tyrone and Liam

by Liam W.
1 athletes joined

Program Description

TO MAKE U BIG AND STRONG

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 23, 2025 09:45
  • Last Edited
    Jun 25, 2025 04:43

Summary

Unleash your upper body potential with the "Tyrone and Liam" program, a focused 4-week journey designed for those ready to challenge their limits. Committing to five days a week, you'll tackle a blend of barbell and dumbbell exercises targeting the chest, shoulders, and back, ensuring balanced strength development. Each session is crafted to maximize muscle engagement and boost endurance, featuring classics like the Bench Press and Seated Shoulder Press. Perfect for garage gym enthusiasts, this program will elevate your training and sculpt your physique. Get ready to push past your boundaries!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11%
Quadriceps
10.1%
Upper Back
10%
Glutes
8.7%
Chest
8.5%
Triceps
8.3%
Hamstrings
8.1%
Middle Delts
8.1%
Biceps
6.4%
Abs
6.1%
Rear Delts
4.4%
Lats
4.4%
Lower Back
3.4%
Adductors
1.6%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
60%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Push Up
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Shrug (Barbell)
2
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Push Up
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Shrug (Barbell)
2
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Push Up
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Shrug (Barbell)
2
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Push Up
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Shrug (Barbell)
2
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
60%
2
Lat Pulldown
2
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 6
4
Hammer Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Lat Pulldown
2
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 6
4
Hammer Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
Lat Pulldown
2
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 6
4
Hammer Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
80%
2
Lat Pulldown
2
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 6
4
Hammer Curl
1
1
12 reps
12 reps
RPE 6
RPE 10
5
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
60%
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
3
Bulgarian Split Squat (Bodyweight)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
3
Bulgarian Split Squat (Bodyweight)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
3
Bulgarian Split Squat (Bodyweight)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
3
Bulgarian Split Squat (Bodyweight)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Bent Over Row (Barbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
3
Military Press (Barbell)
3
12 reps
RPE 6
4
Push Up
1
1
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
65%
2
Bent Over Row (Barbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
3
Military Press (Barbell)
3
10 reps
RPE 6
4
Push Up
1
1
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Bent Over Row (Barbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
3
Military Press (Barbell)
3
10 reps
RPE 6
4
Push Up
1
1
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Bent Over Row (Barbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
3
Military Press (Barbell)
3
10 reps
RPE 6
4
Push Up
1
1
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
12 reps
RPE 6
2
Deficit Deadlift (Barbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
10 reps
RPE 6
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 6
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 6
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 6
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
RPE 6
2
Deficit Deadlift (Barbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 6
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6
3
Push Up
1 Set
1 Set
10 Reps
10 Reps
@7
@10
4
Shrug (Barbell)
2 Sets
8 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
60%
2
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@6
@10
3
Military Press (Barbell)
3 Sets
12 Reps
@6
4
Push Up
1 Set
1 Set
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@6
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@6
@10
Day 5
1
Zercher Squat (Barbell)
3 Sets
12 Reps
@6
2
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@6
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@6
@10
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
60%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@6
@10
3
Bulgarian Split Squat (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@6
@10
4
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
60%
2
Lat Pulldown
2 Sets
12 Reps
@8
3
Pendlay Row
3 Sets
12 Reps
@6
4
Hammer Curl
1 Set
1 Set
12 Reps
12 Reps
@6
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
@6
@10