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BoostcampPNG

PPL

by Chris C.
4.0
(1 rating)

Program Description

Novice training program using garage gym equipment

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 01:39
  • Last Edited
    Aug 06, 2024 04:00
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Dumbbell)
2
8-10 reps
2
Bench Press (Dumbbell)
1
12-15 reps
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
4
Chest Fly (Machine)
3
12-20 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Tricep Pushdown (Cable)
3
12-20 reps
7
Skull Crusher (Barbell)
3
12-20 reps
8
Lateral Raise (Dumbbell)
3
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
2
Overhead Press (Barbell)
1
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Incline Bench Press (Barbell)
3
12-15 reps
5
Chest Fly (Machine)
3
12-20 reps
6
Tricep Pushdown (Cable)
3
12-20 reps
7
Skull Crusher (Barbell)
3
12-20 reps
8
Lateral Raise (Dumbbell)
3
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
2
Bench Press (Dumbbell)
1
12-15 reps
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
4
Chest Fly (Machine)
3
12-20 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Tricep Pushdown (Cable)
3
12-20 reps
7
Skull Crusher (Barbell)
3
12-20 reps
8
Lateral Raise (Dumbbell)
3
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
2
Overhead Press (Barbell)
1
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Incline Bench Press (Barbell)
3
12-15 reps
5
Chest Fly (Machine)
3
12-20 reps
6
Tricep Pushdown (Cable)
3
12-20 reps
7
Skull Crusher (Barbell)
3
12-20 reps
8
Lateral Raise (Dumbbell)
3
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
2
Bench Press (Dumbbell)
1
12-15 reps
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
4
Chest Fly (Machine)
3
12-20 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Tricep Pushdown (Cable)
3
12-20 reps
7
Skull Crusher (Barbell)
3
12-20 reps
8
Lateral Raise (Dumbbell)
3
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
2
Overhead Press (Barbell)
1
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Incline Bench Press (Barbell)
3
12-15 reps
5
Chest Fly (Machine)
3
12-20 reps
6
Tricep Pushdown (Cable)
3
12-20 reps
7
Skull Crusher (Barbell)
3
12-20 reps
8
Lateral Raise (Dumbbell)
3
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
2
Bench Press (Dumbbell)
1
12-15 reps
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
4
Chest Fly (Machine)
3
12-20 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Tricep Pushdown (Cable)
3
12-20 reps
7
Skull Crusher (Barbell)
3
12-20 reps
8
Lateral Raise (Dumbbell)
3
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
2
Overhead Press (Barbell)
1
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Incline Bench Press (Barbell)
3
12-15 reps
5
Chest Fly (Machine)
3
12-20 reps
6
Tricep Pushdown (Cable)
3
12-20 reps
7
Skull Crusher (Barbell)
3
12-20 reps
8
Lateral Raise (Dumbbell)
3
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldowns
3
12-20 reps
2
Seated Row (Cable)
3
12-15 reps
3
Shrug (Dumbbell)
3
12-15 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-12 reps
6
Preacher Curl (EZ Bar)
3
12-20 reps
7
Rear Delt Fly (Dumbbell)
3
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Seated Row (Cable)
3
12-20 reps
3
Lat Pulldown
3
12-15 reps
4
Shrug (Barbell)
3
12-15 reps
5
Bicep Curl (Barbell)
3
12-15 reps
6
Hammer Curl (Cable)
3
12-20 reps
7
Concentration Curl
3
8-12 reps
8
Face Pull
3
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldowns
3
12-20 reps
2
Seated Row (Cable)
3
12-15 reps
3
Shrug (Dumbbell)
3
12-15 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-12 reps
6
Preacher Curl (EZ Bar)
3
12-20 reps
7
Rear Delt Fly (Dumbbell)
3
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Seated Row (Cable)
3
12-20 reps
3
Lat Pulldown
3
12-15 reps
4
Shrug (Barbell)
3
12-15 reps
5
Bicep Curl (Barbell)
3
12-15 reps
6
Hammer Curl (Cable)
3
12-20 reps
7
Concentration Curl
3
8-12 reps
8
Face Pull
3
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldowns
3
12-20 reps
2
Seated Row (Cable)
3
12-15 reps
3
Shrug (Dumbbell)
3
12-15 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-12 reps
6
Preacher Curl (EZ Bar)
3
12-20 reps
7
Rear Delt Fly (Dumbbell)
3
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Seated Row (Cable)
3
12-20 reps
3
Lat Pulldown
3
12-15 reps
4
Shrug (Barbell)
3
12-15 reps
5
Bicep Curl (Barbell)
3
12-15 reps
6
Hammer Curl (Cable)
3
12-20 reps
7
Concentration Curl
3
8-12 reps
8
Face Pull
3
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldowns
3
12-20 reps
2
Seated Row (Cable)
3
12-15 reps
3
Shrug (Dumbbell)
3
12-15 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-12 reps
6
Preacher Curl (EZ Bar)
3
12-20 reps
7
Rear Delt Fly (Dumbbell)
3
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Seated Row (Cable)
3
12-20 reps
3
Lat Pulldown
3
12-15 reps
4
Shrug (Barbell)
3
12-15 reps
5
Bicep Curl (Barbell)
3
12-15 reps
6
Hammer Curl (Cable)
3
12-20 reps
7
Concentration Curl
3
8-12 reps
8
Face Pull
3
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Squat (Barbell)
1
8-12 reps
3
Lunge (Dumbbell)
3
12-20 reps
4
Leg Extension
3
12-20 reps
5
Romanian Deadlift (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Good Morning
3
8-12 reps
3
Hamstring Curl
3
15-20 reps
4
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Squat (Barbell)
1
8-12 reps
3
Lunge (Dumbbell)
3
12-20 reps
4
Leg Extension
3
12-20 reps
5
Romanian Deadlift (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Good Morning
3
8-12 reps
3
Hamstring Curl
3
15-20 reps
4
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Squat (Barbell)
1
8-12 reps
3
Lunge (Dumbbell)
3
12-20 reps
4
Leg Extension
3
12-20 reps
5
Romanian Deadlift (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Good Morning
3
8-12 reps
3
Hamstring Curl
3
15-20 reps
4
Standing Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Squat (Barbell)
1
8-12 reps
3
Lunge (Dumbbell)
3
12-20 reps
4
Leg Extension
3
12-20 reps
5
Romanian Deadlift (Barbell)
3
8-12 reps
6
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Good Morning
3
8-12 reps
3
Hamstring Curl
3
15-20 reps
4
Standing Calf Raise
3
15-20 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
8-10 Reps
2
Bench Press (Dumbbell)
1 Set
12-15 Reps
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
4
Chest Fly (Machine)
3 Sets
12-20 Reps
5
Overhead Press (Barbell)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
7
Skull Crusher (Barbell)
3 Sets
12-20 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 2
1
Straight Arm Pulldowns
3 Sets
12-20 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Shrug (Dumbbell)
3 Sets
12-15 Reps
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Preacher Curl (EZ Bar)
3 Sets
12-20 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
12-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
2
Squat (Barbell)
1 Set
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
12-20 Reps
4
Leg Extension
3 Sets
12-20 Reps
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps