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BoostcampPNG

Girth & Tonnage

by Dominic B.
1 athletes joined

Program Description

This program will help you gain size and strength over a 12 week span with basic gym equipment: power rack, barbell, dumbbells, bench, gymnastics rings, etc. No cable machines necessary. I would recommend following the program as written, but it is very customizable to make it your own. Swap out whichever exercises you dislike for ones that suit you better; e.g. dips bother your shoulder, so you swap dips with bench press, dumbbell press, floor press, etc. After completing the program, attempt a new one rep max on each lift that you choose to progress. Rinse, repeat and run again with different exercises for unlimited gains. This program can be done 3 or 4 days per week. Running a 3 day split will make the program go past the 12 week mark, however.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2025 10:54
  • Last Edited
    Aug 05, 2025 11:42

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
13.6%
Front Delts
13.6%
Chest
8.6%
Abs
7.8%
Upper Back
7.7%
Glutes
7.7%
Quadriceps
7.2%
Lats
6.4%
Biceps
6.3%
Hamstrings
6.1%
Lower Back
5.6%
Middle Delts
5%
Forearms
1.5%
Rear Delts
1.5%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Ring Row
2
AMRAP
-
5
Back Extension
2
10-15 reps
-
6
Ab Wheel
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
67.5%
2
Front Squat (Barbell)
1
AMRAP
67.5%
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Ring Row
2
AMRAP
-
5
Back Extension
2
10-15 reps
-
6
Ab Wheel
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
70%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Ring Row
3
AMRAP
-
5
Back Extension
2
10-15 reps
-
6
Ab Wheel
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
72.5%
2
Front Squat (Barbell)
1
AMRAP
72.5%
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Ring Row
3
AMRAP
-
5
Back Extension
2
10-15 reps
-
6
Ab Wheel
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
75%
2
Front Squat (Barbell)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Ring Row
3
AMRAP
-
5
Back Extension
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
77.5%
2
Front Squat (Barbell)
1
AMRAP
77.5%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Ring Row
3
AMRAP
-
5
Back Extension
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
80%
2
Front Squat (Barbell)
1
AMRAP
80%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Ring Row
3
AMRAP
-
5
Back Extension
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
1
12 reps
-
4
Ring Row
1
AMRAP
-
5
Back Extension
1
10-15 reps
-
6
Ab Wheel
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
82.5%
2
Front Squat (Barbell)
1
AMRAP
82.5%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Ring Row
3
AMRAP
-
5
Back Extension
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
85%
2
Front Squat (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Ring Row
3
AMRAP
-
5
Back Extension
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
87.5%
2
Front Squat (Barbell)
1
AMRAP
87.5%
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Ring Row
2
AMRAP
-
5
Back Extension
1
10-15 reps
-
6
Ab Wheel
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
90%
2
Front Squat (Barbell)
1
AMRAP
90%
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Ring Row
2
AMRAP
-
5
Back Extension
1
10-15 reps
-
6
Ab Wheel
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
65%
2
Dip (Weighted)
1
AMRAP
65%
3
Overhead Press (Barbell)
3
12 reps
-
4
Bench Press (Close Grip)
2
10-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-15 reps
-
6
Band Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
67.5%
2
Dip (Weighted)
1
AMRAP
67.5%
3
Overhead Press (Barbell)
3
12 reps
-
4
Bench Press (Close Grip)
2
10-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-15 reps
-
6
Band Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
70%
2
Dip (Weighted)
1
AMRAP
70%
3
Overhead Press (Barbell)
3
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-15 reps
-
6
Band Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
72.5%
2
Dip (Weighted)
1
AMRAP
72.5%
3
Overhead Press (Barbell)
3
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-15 reps
-
6
Band Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
75%
2
Dip (Weighted)
1
AMRAP
75%
3
Overhead Press (Barbell)
4
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
77.5%
2
Dip (Weighted)
1
AMRAP
77.5%
3
Overhead Press (Barbell)
4
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
80%
2
Dip (Weighted)
1
AMRAP
80%
3
Overhead Press (Barbell)
4
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
65%
2
Dip (Weighted)
1
AMRAP
65%
3
Overhead Press (Barbell)
1
12 reps
-
4
Bench Press (Close Grip)
1
10-15 reps
-
5
Hammer Curl (Dumbbell)
1
10-15 reps
-
6
Band Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
82.5%
2
Dip (Weighted)
1
AMRAP
82.5%
3
Overhead Press (Barbell)
4
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
85%
2
Dip (Weighted)
1
AMRAP
85%
3
Overhead Press (Barbell)
4
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
87.5%
2
Dip (Weighted)
1
AMRAP
87.5%
3
Overhead Press (Barbell)
2
12 reps
-
4
Bench Press (Close Grip)
2
10-15 reps
-
5
Hammer Curl (Dumbbell)
1
10-15 reps
-
6
Band Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
90%
2
Dip (Weighted)
1
AMRAP
90%
3
Overhead Press (Barbell)
2
12 reps
-
4
Bench Press (Close Grip)
2
10-15 reps
-
5
Hammer Curl (Dumbbell)
1
10-15 reps
-
6
Band Face Pull
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
65%
2
Bent Over Row (Barbell)
1
AMRAP
65%
3
Walking Lunge
3
12 reps
-
4
Pull-Up (Bodyweight)
2
8-15 reps
-
5
Back Extension
2
10-15 reps
-
6
Ab Wheel
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
67.5%
2
Bent Over Row (Barbell)
1
AMRAP
67.5%
3
Walking Lunge
3
12 reps
-
4
Pull-Up (Bodyweight)
2
8-15 reps
-
5
Back Extension
2
10-15 reps
-
6
Ab Wheel
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
70%
2
Bent Over Row (Barbell)
1
AMRAP
70%
3
Walking Lunge
3
12 reps
-
4
Pull-Up (Bodyweight)
3
8-15 reps
-
5
Back Extension
2
10-15 reps
-
6
Ab Wheel
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
72.5%
2
Bent Over Row (Barbell)
1
AMRAP
72.5%
3
Walking Lunge
3
12 reps
-
4
Pull-Up (Bodyweight)
3
8-15 reps
-
5
Back Extension
2
10-15 reps
-
6
Ab Wheel
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
75%
2
Bent Over Row (Barbell)
1
AMRAP
75%
3
Walking Lunge
4
12 reps
-
4
Pull-Up (Bodyweight)
3
8-15 reps
-
5
Back Extension
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
77.5%
2
Bent Over Row (Barbell)
1
AMRAP
77.5%
3
Walking Lunge
4
12 reps
-
4
Pull-Up (Bodyweight)
3
8-15 reps
-
5
Back Extension
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
1
AMRAP
80%
3
Walking Lunge
4
12 reps
-
4
Pull-Up (Bodyweight)
3
8-15 reps
-
5
Back Extension
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
65%
2
Bent Over Row (Barbell)
1
AMRAP
65%
3
Walking Lunge
1
12 reps
-
4
Pull-Up (Bodyweight)
1
8-15 reps
-
5
Back Extension
1
10-15 reps
-
6
Ab Wheel
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
82.5%
2
Bent Over Row (Barbell)
1
AMRAP
82.5%
3
Walking Lunge
4
12 reps
-
4
Pull-Up (Bodyweight)
3
8-15 reps
-
5
Back Extension
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
85%
2
Bent Over Row (Barbell)
1
AMRAP
85%
3
Walking Lunge
4
12 reps
-
4
Pull-Up (Bodyweight)
3
8-15 reps
-
5
Back Extension
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
87.5%
2
Bent Over Row (Barbell)
1
AMRAP
87.5%
3
Walking Lunge
2
12 reps
-
4
Pull-Up (Bodyweight)
2
8-15 reps
-
5
Back Extension
1
10-15 reps
-
6
Ab Wheel
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Bent Over Row (Barbell)
1
AMRAP
90%
3
Walking Lunge
2
12 reps
-
4
Pull-Up (Bodyweight)
2
8-15 reps
-
5
Back Extension
1
10-15 reps
-
6
Ab Wheel
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Spoto Press
3
12 reps
-
4
Bench Press (Close Grip)
2
10-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-15 reps
-
6
Band Face Pull
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
67.5%
2
Overhead Press (Barbell)
1
AMRAP
67.5%
3
Spoto Press
3
12 reps
-
4
Bench Press (Close Grip)
2
10-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-15 reps
-
6
Band Face Pull
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Spoto Press
3
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-15 reps
-
6
Band Face Pull
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
72.5%
2
Overhead Press (Barbell)
1
AMRAP
72.5%
3
Spoto Press
3
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
2
10-15 reps
-
6
Band Face Pull
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Spoto Press
4
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
77.5%
2
Overhead Press (Barbell)
1
AMRAP
77.5%
3
Spoto Press
4
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Spoto Press
4
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Spoto Press
1
12 reps
-
4
Bench Press (Close Grip)
1
10-15 reps
-
5
Hammer Curl (Dumbbell)
1
10-15 reps
-
6
Band Face Pull
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
82.5%
2
Overhead Press (Barbell)
1
AMRAP
82.5%
3
Spoto Press
4
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
85%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Spoto Press
4
12 reps
-
4
Bench Press (Close Grip)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
87.5%
2
Overhead Press (Barbell)
1
AMRAP
87.5%
3
Spoto Press
2
12 reps
-
4
Bench Press (Close Grip)
2
10-15 reps
-
5
Hammer Curl (Dumbbell)
1
10-15 reps
-
6
Band Face Pull
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
90%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Spoto Press
2
12 reps
-
4
Bench Press (Close Grip)
2
10-15 reps
-
5
Hammer Curl (Dumbbell)
1
10-15 reps
-
6
Band Face Pull
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
5 Reps
65%
2
Front Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
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4
Ring Row
2 Sets
AMRAP
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5
Back Extension
2 Sets
10-15 Reps
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6
Ab Wheel
2 Sets
10-15 Reps
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Day 2
1
Dip (Weighted)
3 Sets
5 Reps
65%
2
Dip (Weighted)
1 Set
AMRAP
65%
3
Overhead Press (Barbell)
3 Sets
12 Reps
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4
Bench Press (Close Grip)
2 Sets
10-15 Reps
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5
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
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6
Band Face Pull
2 Sets
AMRAP
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Day 3
1
Bent Over Row (Barbell)
3 Sets
5 Reps
65%
2
Bent Over Row (Barbell)
1 Set
AMRAP
65%
3
Walking Lunge
3 Sets
12 Reps
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4
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
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5
Back Extension
2 Sets
10-15 Reps
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6
Ab Wheel
2 Sets
10-15 Reps
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Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
65%
2
Overhead Press (Barbell)
1 Set
AMRAP
65%
3
Spoto Press
3 Sets
12 Reps
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4
Bench Press (Close Grip)
2 Sets
10-15 Reps
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5
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
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6
Band Face Pull
2 Sets
AMRAP
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