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BoostcampPNG

Jesse James West / Jeff Nippard “Best Workout”

by Alberto J.

Program Description

To help build muscle and physique in a garage gym

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 03:48
  • Last Edited
    Dec 01, 2025 07:03
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Lats
10.4%
Chest
8.7%
Triceps
8.7%
Front Delts
8.7%
Glutes
8.6%
Hamstrings
8.1%
Biceps
7.8%
Quadriceps
7.8%
Abs
4.4%
Rear Delts
3.9%
Lower Back
3.9%
Middle Delts
2.6%
Calves
2.6%
Forearms
1.3%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
1B
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Push Up
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2B
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3A
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3B
Single Arm Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
1B
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Push Up
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2B
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3A
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3B
Single Arm Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
1B
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Push Up
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2B
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3A
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3B
Single Arm Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
1B
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Push Up
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2B
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3A
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3B
Single Arm Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
1B
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Push Up
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2B
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3A
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3B
Single Arm Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5
RPE 8
RPE 8.5
2A
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Good Morning
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3A
Seated Calf Raise
3
12-15 reps
RPE 7
3B
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5
RPE 8
RPE 8.5
2A
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Good Morning
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3A
Seated Calf Raise
3
12-15 reps
RPE 7
3B
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5
RPE 8
RPE 8.5
2A
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Good Morning
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3A
Seated Calf Raise
3
12-15 reps
RPE 7
3B
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5
RPE 8
RPE 8.5
2A
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Good Morning
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3A
Seated Calf Raise
3
12-15 reps
RPE 7
3B
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5
RPE 8
RPE 8.5
2A
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Good Morning
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3A
Seated Calf Raise
3
12-15 reps
RPE 7
3B
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9
1B
Lying Leg Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2A
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
2B
Lying Side Lateral Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3A
T-Bar Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3B
Rear Delt Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9
1B
Lying Leg Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2A
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
2B
Lying Side Lateral Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3A
T-Bar Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3B
Rear Delt Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9
1B
Lying Leg Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2A
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
2B
Lying Side Lateral Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3A
T-Bar Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3B
Rear Delt Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9
1B
Lying Leg Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2A
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
2B
Lying Side Lateral Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3A
T-Bar Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3B
Rear Delt Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9
1B
Lying Leg Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2A
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
2B
Lying Side Lateral Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3A
T-Bar Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3B
Rear Delt Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 5 Weeks
Day 3
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8.5
@9
1B
Lying Leg Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
2A
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
2B
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
3A
T-Bar Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
Day 1
1A
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
1B
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
2A
Push Up
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@8
@8.5
@9
@9.5
2B
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
3B
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@7.5
@8
@8.5
2A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
2B
Good Morning
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3A
Seated Calf Raise
3 Sets
12-15 Reps
@7
3B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9