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BoostcampPNG

Linear progression

by Jamie Looney
1 athletes joined

Program Description

Get strong and jacked

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 19, 2024 06:01
  • Last Edited
    Jun 18, 2025 11:21

Summary

Unlock your strength potential with this 8-week Linear Progression program, designed for those ready to elevate their lifting game. Comprising four training days each week, you'll focus on foundational movements like squats and bench presses, progressively increasing intensity to build muscle and power. This structured approach ensures you stay motivated and challenged, while targeting key muscle groups for balanced development. Perfect for anyone with a garage gym setup, this program will help you achieve consistent gains and boost your confidence in the weight room.
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9
3
Sissy Squat
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9.5
2
Barbell Row
4
10-12 reps
RPE 9
3
Lat Pulldown
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9.5
2
Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
6
10-12 reps
RPE 9
4
Handstand Pushups
3
AMRAP
RPE 9
5
Hamstring Curl
5
10-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@9.5
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Sissy Squat
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9.5
2
Barbell Row
4 Sets
10-12 Reps
@9
3
Lat Pulldown
4 Sets
10-12 Reps
@9
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9.5
2
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
6 Sets
10-12 Reps
@9
4
Handstand Pushups
3 Sets
AMRAP
@9
5
Hamstring Curl
5 Sets
10-12 Reps
@9