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Accessories 2

by Grant D.

Program Description

Just use double progression for these accessories. Designed to be used with a 4x5 alternate bench first program and done either later in the day or directly afterwards. Allows you to complete a workout when you're short on time and not have to worry about editing it if you come back to finish the accessories.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 20, 2026 01:16
  • Last Edited
    Feb 06, 2026 07:19
Muscle Engagement
Front
Back
MuscleSet
Abs
21.4%
Upper Back
15.6%
Lats
10.4%
Biceps
9.1%
Glutes
9.1%
Hamstrings
7.1%
Triceps
5.2%
Chest
5.2%
Front Delts
5.2%
Quadriceps
5.2%
Rear Delts
2.6%
Lower Back
1.9%
Forearms
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
4
12-15 reps
-
3
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
4
12-15 reps
-
3
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
4
12-15 reps
-
3
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
4
12-15 reps
-
3
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
4
12-15 reps
-
3
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
4
12-15 reps
-
3
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
8-10 reps
-
2
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
8-10 reps
-
2
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
8-10 reps
-
2
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
8-10 reps
-
2
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
8-10 reps
-
2
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
8-10 reps
-
2
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Face Pull
4
12-15 reps
-
3
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Face Pull
4
12-15 reps
-
3
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Face Pull
4
12-15 reps
-
3
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Face Pull
4
12-15 reps
-
3
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Face Pull
4
12-15 reps
-
3
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Face Pull
4
12-15 reps
-
3
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Dip (Bodyweight)
4 Sets
AMRAP
-
2
Seated Row (Cable)
4 Sets
12-15 Reps
-
3
Hanging Leg Raise
4 Sets
AMRAP
-
Day 2
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Decline Sit Up (Weighted)
4 Sets
AMRAP
-
Day 3
1
Bulgarian Split Squat (Barbell)
4 Sets
8-10 Reps
-
2
Decline Sit Up (Weighted)
4 Sets
AMRAP
-
Day 4
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Face Pull
4 Sets
12-15 Reps
-
3
Hanging Leg Raise
3 Sets
AMRAP
-