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Garage Gym Strength Training

by John Rowell
6 athletes joined

Program Description

Providing Home Gym owners that have barbells and dumbbells a strength and conditioning routine that uses the equipment they already have.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 01, 2024 06:36
  • Last Edited
    Jun 18, 2025 08:23

Summary

Unlock your strength potential with the Garage Gym Strength Training program! Over the course of 8 weeks, you’ll engage in a focused, three-day-per-week regimen designed to build muscle and enhance overall fitness. Each session combines essential compound lifts like squats and bench presses with targeted accessory work, ensuring balanced development across all major muscle groups. Perfect for those with a garage gym setup, this program will challenge you to push your limits and achieve impressive results. Get ready to transform your training and elevate your strength!
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Single Arm Overhead Tricep Extension
3
15 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Push Up
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 10
2
Pullover (EZ Bar)
3
10 reps
-
3
Barbell Row
4
12 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
15 reps
-
8
Preacher Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Straight Leg Calf Raise
3
20 reps
-
6
Seated Overhead Press (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Lying Rear Lateral Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Leg Extension
4 Sets
15 Reps
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Straight Leg Calf Raise
3 Sets
20 Reps
-
6
Seated Overhead Press (Barbell)
4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
8
Lying Rear Lateral Raise
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Skull Crusher
3 Sets
12 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
-
6
Dips Between Chairs
3 Sets
10 Reps
-
7
Push Up
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
Pullover (EZ Bar)
3 Sets
10 Reps
-
3
Barbell Row
4 Sets
12 Reps
-
4
Upright Row (Barbell)
3 Sets
10 Reps
-
5
Deadlift (Barbell)
4 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
15 Reps
-
8
Preacher Curl (Dumbbell)
3 Sets
15 Reps
-