Program Description
GENERAL FITNESS AND MUSCLE BUILDING
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedJun 01, 2025 01:05
- Last EditedJun 01, 2025 02:41
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-15 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-15 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-15 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
-
2
PowerTec Squats
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Standing Calf Raise
3
10-15 reps
-
5B
Tibia Raises
3
15-25 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
CAMBER BAR BENCH PRESS
3
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
8-10 reps
10-20 reps
-
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
CAMBER BAR BENCH PRESS
3
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
8-10 reps
10-20 reps
-
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
CAMBER BAR BENCH PRESS
3
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
8-10 reps
10-20 reps
-
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
CAMBER BAR BENCH PRESS
3
8-10 reps
-
3
Lu Raise
2
15-20 reps
-
4
Dip (Weighted)
1
1
8-10 reps
10-20 reps
-
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
T-Bar Row
2
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Bicep Curl (EZ Bar)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
T-Bar Row
2
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Bicep Curl (EZ Bar)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
T-Bar Row
2
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Bicep Curl (EZ Bar)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
-
2
T-Bar Row
2
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Bicep Curl (EZ Bar)
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Back Extension (Weighted)
2
8-10 reps
-
3A
Sissy Squat
2
10-20 reps
-
3B
Lunge (Bodyweight)
2
10-20 reps
-
4A
Standing Calf Raise
3
10-12 reps
-
4B
Tibia Raises
3
10-15 reps
-
5
EL RAISE
1
3
10-15 reps
4-6 reps
-
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
15-25 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
6-8 Reps
-
2
Chest Fly (Cable)2 Sets
10-12 Reps
-
3
Pull-Up (Weighted)3 Sets
6-8 Reps
-
4
Lateral Raise (Cable)2 Sets
8-10 Reps
-
5
Pendlay Row2 Sets
6-8 Reps
-
6
Overhead Tricep Extension (Cable)2 Sets
8-10 Reps
-
7
Bayesian Curl2 Sets
8-10 Reps
-
Day 2
1
Seated Hamstring Curl2 Sets
10-15 Reps
-
2
PowerTec Squats3 Sets
5-10 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
5-10 Reps
-
4
Leg Extension3 Sets
10-15 Reps
-
5A
Standing Calf Raise3 Sets
10-15 Reps
-
5B
Tibia Raises3 Sets
15-25 Reps
-
6
Cable Crunch3 Sets
10-15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
-
2
CAMBER BAR BENCH PRESS3 Sets
8-10 Reps
-
3
Lu Raise2 Sets
15-20 Reps
-
4
Dip (Weighted)1 Set
1 Set
8-10 Reps
10-20 Reps
-
-
5
Overhead Tricep Extension (Cable)2 Sets
5-10 Reps
-
6
Tricep Rope Push Down (Cable)2 Sets
10-15 Reps
-
Day 4
1
Lat Pulldown (Close Grip)2 Sets
10-15 Reps
-
2
T-Bar Row2 Sets
8-10 Reps
-
3
Seated Row (Cable)2 Sets
15-20 Reps
-
4
Rear Delt Fly (Cable)3 Sets
15-20 Reps
-
5
Bicep Curl (Cable)2 Sets
10-12 Reps
-
6
Bicep Curl (EZ Bar)1 Set
15-20 Reps
-
Day 5
1
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
2
Back Extension (Weighted)2 Sets
8-10 Reps
-
3A
Sissy Squat2 Sets
10-20 Reps
-
3B
Lunge (Bodyweight)2 Sets
10-20 Reps
-
4A
Standing Calf Raise3 Sets
10-12 Reps
-
4B
Tibia Raises3 Sets
10-15 Reps
-
5
EL RAISE 1 Set
3 Sets
10-15 Reps
4-6 Reps
-
-
6A
Neck Curl2 Sets
10-15 Reps
-
6B
Wrist Curls2 Sets
15-25 Reps
-