logo
BoostcampPNG

Garage strength

by

Program Description

Strength building Muscle mass increase

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 30, 2024 02:11
  • Last Edited
    Jul 11, 2024 02:31

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
Front Delts
11.7%
Quadriceps
11.4%
Chest
11.2%
Upper Back
10%
Triceps
9.5%
Glutes
8.9%
Middle Delts
7%
Hamstrings
6.8%
Lats
5.1%
Biceps
4.3%
Rear Delts
4%
Calves
3.3%
Abs
2.5%
Adductors
1.8%
Lower Back
1.8%
Forearms
0.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
4
5 reps
70%
3
Barbell Row
4
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
-
6A
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6B
Skull Crusher
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
3 reps
75%
80%
85%
2
Deadlift (Barbell)
3
5 reps
75%
3
Barbell Row
4
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
-
6A
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6B
Skull Crusher
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
95%
2
Deadlift (Deficit)
3
5 reps
RPE 7
3
Barbell Row
4
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
-
6A
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6B
Skull Crusher
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
75%
2
Deadlift (Barbell)
2
5 reps
75%
3
Barbell Row
4
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
-
6A
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6B
Skull Crusher
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Military Press (Barbell)
4
5 reps
70%
3
Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
75%
80%
85%
2
Military Press (Barbell)
3
5 reps
75%
3
Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
95%
2
Military Press (Barbell)
3
5 reps
70%
3
Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
75%
2
Military Press (Barbell)
2
5 reps
75%
3
Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Paused)
4
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Bench Press (Close Grip)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
75%
80%
85%
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Bench Press (Close Grip)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
95%
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Bench Press (Close Grip)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
75%
2
Bench Press (Paused)
2
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Bench Press (Close Grip)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
70%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
3 reps
75%
80%
85%
2
Squat (Barbell)
3
5 reps
75%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1-4 reps
95%
2
Squat (Barbell)
3
5 reps
70%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
75%
2
Squat (Barbell)
2
5 reps
75%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
4 Sets
5 Reps
70%
3
Barbell Row
4 Sets
8 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
-
6A
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7
6B
Skull Crusher
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Military Press (Barbell)
4 Sets
5 Reps
70%
3
Split Squat (Dumbbell)
4 Sets
10 Reps
@7
4
Standing Calf Raise
4 Sets
8 Reps
@8
Day 4
1
Military Press (Barbell)
4 Sets
5 Reps
70%
2
Squat (Barbell)
4 Sets
5 Reps
70%
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Paused)
4 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
4
Bench Press (Close Grip)
4 Sets
12 Reps
@7