Program Description
Muscle Building... rinse and repeat after week four. Take working set to absolute failure always
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedNov 20, 2023 02:32
- Last EditedSep 01, 2024 11:42
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.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
3
Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
4
Shrug (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
7
Farmer's Walk (Weighted)
1
AMRAP
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
3
Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
4
Shrug (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
7
Farmer's Walk (Weighted)
1
AMRAP
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
3
Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
4
Shrug (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
7
Farmer's Walk (Weighted)
1
AMRAP
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9
2
Lateral Raise (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
3
Lateral Raise (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
4
Shrug (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
6
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8
7
Farmer's Walk (Weighted)
1
AMRAP
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Dumbbell Row
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Back Extension
1
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Dumbbell Row
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Back Extension
1
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Dumbbell Row
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Back Extension
1
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 9.5
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Dumbbell Row
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Back Extension
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
2
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
3
Decline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Incline Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
8
Preacher Curl (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
2
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
3
Decline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Incline Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
8
Preacher Curl (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
2
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
3
Decline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Incline Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
8
Preacher Curl (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
2
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
3
Decline Bench Press (Barbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Incline Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
5
Chest Fly (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
6
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
8
Preacher Curl (Barbell)
1
1
10-12 reps
8-10 reps
RPE 6.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
3
Hack Squat
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
4
Seated Hamstring Curl
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8.5
5
Stiff Leg Deadlift
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
7
Seated Calf Raise
1
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
3
Hack Squat
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
4
Seated Hamstring Curl
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8.5
5
Stiff Leg Deadlift
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
7
Seated Calf Raise
1
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
3
Hack Squat
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
4
Seated Hamstring Curl
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8.5
5
Stiff Leg Deadlift
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
7
Seated Calf Raise
1
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
3
Hack Squat
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 9.5
4
Seated Hamstring Curl
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8.5
5
Stiff Leg Deadlift
2
1
12-15 reps
10-12 reps
RPE 6.5
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
7
Seated Calf Raise
1
AMRAP
RPE 8.5
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9
2
Lateral Raise (Dumbbell)2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
3
Lateral Raise (Cable)1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
4
Shrug (Dumbbell)1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@9.5
5
Tricep Pushdown (Cable)2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9.5
6
Lying Tricep Extension (Barbell)1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8
7
Farmer's Walk (Weighted)1 Set
AMRAP
@9.5
8
Abs Crunch (Weighted)1 Set
AMRAP
@9.5
9
Reverse Abs Crunch (Bodyweight)1 Set
AMRAP
-
Day 2
1
Pullover (Dumbbell)2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@9.5
2
Lat Pulldown1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8.5
3
Underhand Lat Pulldown1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
4
Dumbbell Row1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
5
Seated Wide-Grip Row (Cable)1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
6
Deadlift (Barbell)1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
7
Back Extension1 Set
AMRAP
@7
Day 3
1
Incline Bench Press (Barbell)2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
2
Chest Press (Machine)2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
3
Decline Bench Press (Barbell)2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
4
Incline Chest Fly (Dumbbell)2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
5
Chest Fly (Dumbbell)2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
6
Incline Curl (Dumbbell)2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
7
Bicep Curl (EZ Bar)2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
8
Preacher Curl (Barbell)1 Set
1 Set
10-12 Reps
8-10 Reps
@6.5
@8.5
Day 4
1
Leg Extension2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
2
Leg Press (45 Degrees)2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
3
Hack Squat2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@9.5
4
Seated Hamstring Curl2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@8.5
5
Stiff Leg Deadlift2 Sets
1 Set
12-15 Reps
10-12 Reps
@6.5
@8
6
Standing Calf Raise1 Set
AMRAP
@9.5
7
Seated Calf Raise1 Set
AMRAP
@8.5