Program Description
This is a program based on the type of workouts I’ve been doing for the past 8 years. I like to do a high rep week with low weight. Then a mid rep mid weight and a low rep high weight. If a deload is needed it can be taken following the third week. I don’t specifically program these. Working sets I attempt to increase weight some between each set for the main lifts. Auxillary lifts usually are just the same
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedMar 01, 2026 12:38
- Last EditedMar 04, 2026 08:23
Muscle Engagement
Front
Back
MuscleSet
Abs
14.9%
Hamstrings
11.9%
Glutes
11.7%
Quadriceps
9.9%
Front Delts
8.3%
Triceps
8%
Upper Back
6.9%
Lats
6.4%
Chest
4.7%
Biceps
3.9%
Lower Back
3.6%
Middle Delts
3.3%
Rear Delts
3.1%
Adductors
1.9%
Forearms
1%
Olympic
0.4%
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ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Barbell)
4
8 reps
-
2A
Pec Raise
4
12 reps
-
2B
Straight Arm Pulldown
4
12 reps
-
3A
Decline Push Up
3
AMRAP
-
3B
Pallof Press
3
12 reps
-
4
Band Face Pull
4
15 reps
-
5A
Skull Crusher (Barbell)
2
12 reps
-
5B
Pullover (EZ Bar)
2
12 reps
-
5C
Bench Press (Close Grip)
2
12 reps
-
6A
Lying Leg Raise
2
15 reps
-
6B
Penguin
2
25 reps
-
6C
Abs Crunch (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2A
Pec Raise
4
12 reps
-
2B
Straight Arm Pulldown
4
12 reps
-
3A
Bench Press (Close Grip)
3
8 reps
-
3B
Pallof Press
3
12 reps
-
4A
Band Face Pull
4
15 reps
-
4B
Single Arm Pushdown
3
AMRAP
-
5A
Lying Leg Raise
2
15 reps
-
5B
Penguin
2
25 reps
-
5C
Abs Crunch (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
-
2
Pin Press Bench (Barbell)
3
4 reps
-
3A
Chest Fly (Dumbbell)
3
8 reps
-
3B
Single Arm Pushdown
3
AMRAP
-
4
Flat Press
4
8 reps
-
5A
Lying Leg Raise
2
15 reps
-
5B
Penguin
2
25 reps
-
5C
Abs Crunch (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Pec Raise
4
12 reps
-
2B
Straight Arm Pulldown
4
12 reps
-
3A
Decline Push Up
3
AMRAP
-
3B
Pallof Press
3
12 reps
-
4
Band Face Pull
4
15 reps
-
5A
Skull Crusher (Barbell)
2
12 reps
-
5B
Pullover (EZ Bar)
2
12 reps
-
5C
Bench Press (Close Grip)
2
12 reps
-
6A
Lying Leg Raise
2
15 reps
-
6B
Penguin
2
25 reps
-
6C
Abs Crunch (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2A
Pec Raise
4
12 reps
-
2B
Straight Arm Pulldown
4
12 reps
-
3A
Bench Press (Close Grip)
3
8 reps
-
3B
Pallof Press
3
12 reps
-
4A
Band Face Pull
4
15 reps
-
4B
Single Arm Pushdown
3
AMRAP
-
5A
Lying Leg Raise
2
15 reps
-
5B
Penguin
2
25 reps
-
5C
Abs Crunch (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
-
2
Pin Press Bench (Barbell)
3
4 reps
-
3A
Chest Fly (Dumbbell)
3
8 reps
-
3B
Single Arm Pushdown
3
AMRAP
-
4
Flat Press
4
8 reps
-
5A
Lying Leg Raise
2
15 reps
-
5B
Penguin
2
25 reps
-
5C
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2A
Hip Thrust (Dumbbell)
3
AMRAP
-
2B
Dumbbell Row
3
8 reps
-
3A
Romanian Deadlift (Barbell)
3
12 reps
-
3B
Pendlay Row
3
12 reps
-
4A
Hamstring Curl
3
AMRAP
-
4B
Glute-Ham Raise
3
AMRAP
-
5A
Ab Wheel
3
15 reps
-
5B
Hanging Toes To Bar
3
8 reps
-
5C
Side Crunch (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2A
Hip Thrust (Dumbbell)
3
AMRAP
-
2B
Dumbbell Row
3
8 reps
-
3A
Renegade Row
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
AMRAP
-
4A
Nordic Curl
3
AMRAP
-
4B
Glute-Ham Raise
3
AMRAP
-
5A
Ab Wheel
3
15 reps
-
5B
Hanging Toes To Bar
3
8 reps
-
5C
Side Crunch (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2
Stiff Leg Deficit Deadlift
4
4 reps
-
3A
Rack Pull (Barbell)
3
4 reps
-
3B
Good Morning
3
12 reps
-
4A
Nordic Curl
3
AMRAP
-
4B
Single Leg Deadlift
3
8 reps
-
5A
Ab Wheel
3
15 reps
-
5B
Hanging Toes To Bar
3
8 reps
-
5C
Side Crunch (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2A
Hip Thrust (Dumbbell)
3
AMRAP
-
2B
Dumbbell Row
3
8 reps
-
3A
Romanian Deadlift (Barbell)
3
12 reps
-
3B
Pendlay Row
3
12 reps
-
4A
Hamstring Curl
3
AMRAP
-
4B
Glute-Ham Raise
3
AMRAP
-
5A
Ab Wheel
3
15 reps
-
5B
Hanging Toes To Bar
3
8 reps
-
5C
Side Crunch (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2A
Hip Thrust (Dumbbell)
3
AMRAP
-
2B
Dumbbell Row
3
8 reps
-
3A
Renegade Row
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
AMRAP
-
4A
Nordic Curl
3
AMRAP
-
4B
Glute-Ham Raise
3
AMRAP
-
5A
Ab Wheel
3
15 reps
-
5B
Hanging Toes To Bar
3
8 reps
-
5C
Side Crunch (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2
Stiff Leg Deficit Deadlift
4
4 reps
-
3A
Rack Pull (Barbell)
3
4 reps
-
3B
Good Morning
3
12 reps
-
4A
Nordic Curl
3
AMRAP
-
4B
Single Leg Deadlift
3
8 reps
-
5A
Ab Wheel
3
15 reps
-
5B
Hanging Toes To Bar
3
8 reps
-
5C
Side Crunch (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12-15 reps
-
2A
Preacher Curl (Dumbbell)
3
12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Front Raise
3
15 reps
-
4A
Meadow Row
3
AMRAP
-
4B
Lat Pulldown (Band)
3
AMRAP
-
5A
Bicep Curl (Cable)
3
20 reps
-
5B
Band Pull Apart
3
AMRAP
-
6A
Alternating Jackknife
3
15 reps
-
6B
Toe Touch
3
25 reps
-
6C
Jui Jitsu Side Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
6 reps
-
2A
Preacher Curl (Dumbbell)
3
12 reps
-
2B
Incline Bench Press (Smith Machine)
3
5 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Front Raise
3
15 reps
-
4A
Meadow Row
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5A
Pinwheel Curl
3
12 reps
-
5B
Band Pull Apart
3
AMRAP
-
6A
Alternating Jackknife
3
15 reps
-
6B
Toe Touch
3
25 reps
-
6C
Jui Jitsu Side Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
2 reps
-
2
Power Clean
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Front Raise
3
15 reps
-
4A
Upright Row (Barbell)
3
12 reps
-
4B
Seated Row (Cable)
3
12 reps
-
5A
Meadow Row
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6A
Alternating Jackknife
3
15 reps
-
6B
Toe Touch
3
25 reps
-
6C
Jui Jitsu Side Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12-15 reps
-
2A
Preacher Curl (Dumbbell)
3
12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Front Raise
3
15 reps
-
4A
Meadow Row
3
AMRAP
-
4B
Lat Pulldown (Band)
3
AMRAP
-
5A
Bicep Curl (Cable)
3
20 reps
-
5B
Band Pull Apart
3
AMRAP
-
6A
Alternating Jackknife
3
15 reps
-
6B
Toe Touch
3
25 reps
-
6C
Jui Jitsu Side Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
6 reps
-
2A
Preacher Curl (Dumbbell)
3
12 reps
-
2B
Incline Bench Press (Smith Machine)
3
5 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Front Raise
3
15 reps
-
4A
Meadow Row
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5A
Pinwheel Curl
3
12 reps
-
5B
Band Pull Apart
3
AMRAP
-
6A
Alternating Jackknife
3
15 reps
-
6B
Toe Touch
3
25 reps
-
6C
Jui Jitsu Side Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
2 reps
-
2
Power Clean
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Front Raise
3
15 reps
-
4A
Upright Row (Barbell)
3
12 reps
-
4B
Seated Row (Cable)
3
12 reps
-
5A
Meadow Row
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6A
Alternating Jackknife
3
15 reps
-
6B
Toe Touch
3
25 reps
-
6C
Jui Jitsu Side Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
-
2A
Sumo Squat
3
12 reps
-
2B
Sissy Squat
3
AMRAP
-
3
Jump Squat
3
AMRAP
-
4A
Backward Squat Walk
3
AMRAP
-
4B
Bulgarian Split Squat (Barbell)
3
12 reps
-
5A
Ab Wheel
3
15 reps
-
5B
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
-
2A
Front Squat (Paused)
3
5 reps
-
2B
Quad Sets
3
12 reps
-
3A
Backward Squat Walk
3
AMRAP
-
3B
Jump Squat
3
AMRAP
-
4A
Pistol Squat
3
5 reps
-
4B
Bulgarian Split Squat (Barbell)
3
8 reps
-
5A
Ab Wheel
3
15 reps
-
5B
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
2 reps
-
2A
Box Squat (Barbell)
3
4 reps
-
2B
Quad Sets
3
12 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Jump Squat
3
AMRAP
-
4A
Backward Squat Walk
3
AMRAP
-
4B
Goblet Squat
3
12 reps
-
5A
Ab Wheel
3
15 reps
-
5B
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
-
2A
Sumo Squat
3
12 reps
-
2B
Sissy Squat
3
AMRAP
-
3
Jump Squat
3
AMRAP
-
4A
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
4B
Backward Squat Walk
3
AMRAP
-
5A
Ab Wheel
3
15 reps
-
5B
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
-
2A
Front Squat (Paused)
3
5 reps
-
2B
Quad Sets
3
12 reps
-
3A
Backward Squat Walk
3
AMRAP
-
3B
Jump Squat
3
AMRAP
-
4A
Pistol Squat
3
5 reps
-
4B
Bulgarian Split Squat (Barbell)
3
8 reps
-
5A
Ab Wheel
3
15 reps
-
5B
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
2 reps
-
2A
Box Squat (Barbell)
3
4 reps
-
2B
Quad Sets
3
12 reps
-
3A
Leg Extension
3
AMRAP
-
3B
Jump Squat
3
AMRAP
-
4A
Backward Squat Walk
3
AMRAP
-
4B
Goblet Squat
3
12 reps
-
5A
Ab Wheel
3
15 reps
-
5B
Lying Leg Raise
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8 Reps
-
2A
Pec Raise4 Sets
12 Reps
-
2B
Straight Arm Pulldown4 Sets
12 Reps
-
3A
Decline Push Up3 Sets
AMRAP
-
3B
Pallof Press3 Sets
12 Reps
-
4
Band Face Pull4 Sets
15 Reps
-
5A
Skull Crusher (Barbell)2 Sets
12 Reps
-
5B
Pullover (EZ Bar)2 Sets
12 Reps
-
5C
Bench Press (Close Grip)2 Sets
12 Reps
-
6A
Lying Leg Raise2 Sets
15 Reps
-
6B
Penguin2 Sets
25 Reps
-
6C
Abs Crunch (Machine)2 Sets
AMRAP
-
Day 2
1
Deadlift (Barbell)4 Sets
8 Reps
-
2A
Hip Thrust (Dumbbell)3 Sets
AMRAP
-
2B
Dumbbell Row3 Sets
8 Reps
-
3A
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
3B
Pendlay Row3 Sets
12 Reps
-
4A
Hamstring Curl3 Sets
AMRAP
-
4B
Glute-Ham Raise3 Sets
AMRAP
-
5A
Ab Wheel3 Sets
15 Reps
-
5B
Hanging Toes To Bar3 Sets
8 Reps
-
5C
Side Crunch (Cable)3 Sets
20 Reps
-
Day 3
1
Shoulder Press (Plate Loaded)4 Sets
12-15 Reps
-
2A
Preacher Curl (Dumbbell)3 Sets
12 Reps
-
2B
Incline Bench Press (Smith Machine)3 Sets
8 Reps
-
3A
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
3B
Front Raise3 Sets
15 Reps
-
4A
Meadow Row3 Sets
AMRAP
-
4B
Lat Pulldown (Band)3 Sets
AMRAP
-
5A
Bicep Curl (Cable)3 Sets
20 Reps
-
5B
Band Pull Apart3 Sets
AMRAP
-
6A
Alternating Jackknife3 Sets
15 Reps
-
6B
Toe Touch3 Sets
25 Reps
-
6C
Jui Jitsu Side Crunch3 Sets
15 Reps
-
Day 4
1
Squat (Low Bar)4 Sets
8 Reps
-
2A
Sumo Squat3 Sets
12 Reps
-
2B
Sissy Squat3 Sets
AMRAP
-
3
Jump Squat3 Sets
AMRAP
-
4A
Backward Squat Walk3 Sets
AMRAP
-
4B
Bulgarian Split Squat (Barbell)3 Sets
12 Reps
-
5A
Ab Wheel3 Sets
15 Reps
-
5B
Lying Leg Raise3 Sets
15 Reps
-