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Garage Gym - Dumbbell, Barbell, Bands

by Nick
55 athletes joined

Program Description

All you need is a rack, adjustable bench, barbell, resistance bands, and dumbbells (EZ Bar optional). There are band exercises for knee health, and a monthly PT test.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2024 03:44
  • Last Edited
    Aug 05, 2025 04:52

Summary

Transform your training with the "Garage Gym - Dumbbell, Barbell, Bands" program, designed for those who want to maximize their strength in just 4 weeks. This 5-day-a-week plan combines effective exercises using dumbbells, barbells, and resistance bands to target all major muscle groups, ensuring balanced development and functional strength. With a mix of high-intensity workouts and strategic rest days, you'll push your limits while allowing your body to recover and grow. Get ready to build muscle, increase endurance, and elevate your fitness game right from your garage!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Front Delts
11.1%
Chest
10.4%
Upper Back
9.7%
Biceps
9.3%
Other
6.4%
Quadriceps
6%
Glutes
5.9%
Lats
5.6%
Middle Delts
5.5%
Hamstrings
4.9%
Abs
4.5%
Rear Delts
1.9%
Calves
1.8%
Lower Back
1.7%
Forearms
1.4%
Adductors
1.4%
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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
Run
1
10 mins
-
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Sit Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
8
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Wide Grip Pull-Up
4
10 reps
-
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Wide Grip Pull-Up
4
10 reps
-
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Wide Grip Pull-Up
4
10 reps
-
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Push Up
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Wide Grip Pull-Up
4
10 reps
-
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Lunge (Dumbbell)
3
10 reps
RPE 7
8
Squat (Barbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Pec Fly (Dumbbell)
4
12 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Tricep Kickback
3
15 reps
RPE 6
7
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Pec Fly (Dumbbell)
4
12 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Tricep Kickback
3
15 reps
RPE 6
7
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Pec Fly (Dumbbell)
4
12 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Tricep Kickback
3
15 reps
RPE 6
7
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Pec Fly (Dumbbell)
4
12 reps
RPE 7
4
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
5
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
6
Leg Extension with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Standing Leg Raise with Band
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
4
Hammer Curl
4
10 reps
RPE 7
5
Concentration Curl
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7
7
Pull-Up (Bodyweight)
2
AMRAP
-
8A
Plank
1
1 mins
-
8B
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
4
Hammer Curl
4
10 reps
RPE 7
5
Concentration Curl
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7
7
Pull-Up (Bodyweight)
2
AMRAP
-
8A
Plank
1
1 mins
-
8B
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
4
Hammer Curl
4
10 reps
RPE 7
5
Concentration Curl
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7
7
Pull-Up (Bodyweight)
2
AMRAP
-
8A
Plank
1
1 mins
-
8B
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3
Squat (Barbell)
6
10 reps
RPE 6
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 6
6
Standing Leg Raise with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Leg Extension with Band
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3
Squat (Barbell)
6
10 reps
RPE 6
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 6
6
Standing Leg Raise with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Leg Extension with Band
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3
Squat (Barbell)
6
10 reps
RPE 6
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 6
6
Standing Leg Raise with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Leg Extension with Band
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Sit Up
1
50 reps
-
3
Pull-Up (Bodyweight)
1
10 reps
-
4
Run
1
12 mins
-
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Pec Fly (Dumbbell)
4 Sets
12 Reps
@7
5
Bench Press (Close Grip)
5 Sets
5 Reps
@7
6
Tricep Kickback
3 Sets
15 Reps
@6
7
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@7
8
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@7
Day 5
1
Run
1 Set
10 mins
-
2
Lunge (Dumbbell)
4 Sets
10 Reps
@7
3
Squat (Barbell)
6 Sets
10 Reps
@6
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Standing Calf Raise
5 Sets
15 Reps
@6
6
Standing Leg Raise with Band
3 Sets
10 Reps
@7
7
Leg Curl with Band
3 Sets
10 Reps
@7
8
Leg Extension with Band
3 Sets
10 Reps
@7
Day 1
1
Run
1 Set
10 mins
-
2
Military Press (Barbell)
4 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
4
Front Raise
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7
7
Push Up
2 Sets
AMRAP
-
8
Sit Up
2 Sets
AMRAP
-
Day 2
1
Run
1 Set
10 mins
-
2
Wide Grip Pull-Up
4 Sets
10 Reps
-
3
Barbell Row
4 Sets
12 Reps
@7
4
Dumbbell Row
3 Sets
10 Reps
@7
5
Deadlift (Barbell)
4 Sets
10 Reps
@7
6
Shrug (Dumbbell)
4 Sets
10 Reps
@7
7
Push Up
2 Sets
AMRAP
-
8
Russian Twist (Dumbbell)
2 Sets
25 Reps
@7
Day 4
1
Run
1 Set
10 mins
-
2
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@7
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@7
4
Hammer Curl
4 Sets
10 Reps
@7
5
Concentration Curl
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
7
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
8A
Plank
1 Set
1 mins
-
8B
Side Plank
2 Sets
30 secs
-