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Maxing myself

by Andrej_Dulovec_146803
7 athletes joined

Program Description

Build muscle , strenght and focus on myself

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 24, 2024 06:00
  • Last Edited
    Jun 18, 2025 08:51

Summary

Unlock your potential with "Maxing Myself," a focused 6-week program designed for serious lifters looking to elevate their upper body strength. Committing just three days a week, you'll engage in a series of targeted exercises, including bench presses, overhead presses, and pull-ups, all tailored to maximize muscle growth and enhance performance. With a mix of free weights and machines, this program is perfect for those ready to push their limits in a garage gym setting. Get ready to transform your physique and achieve your personal best!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Chest
10.8%
Front Delts
8.9%
Lats
8.9%
Hamstrings
8.9%
Biceps
8.5%
Upper Back
8.2%
Glutes
7.5%
Middle Delts
7%
Quadriceps
7%
Abs
2.8%
Lower Back
2.3%
Rear Delts
2.1%
Adductors
1.9%
Forearms
0.9%
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Overhead Press (Machine)
2
8 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Alternating Dumbbell Curl
2
14 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Rear Delts
1
12 reps
RPE 8
8
Dip (Bodyweight)
1
8 reps
RPE 10
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
2 reps
10 reps
85%
95%
75%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Bent Over Row (Barbell)
1
1
8 reps
10 reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Skull Crusher
2
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Bicep Curl (Barbell)
2
14 reps
RPE 9
8
Dip (Bodyweight)
1
8 reps
RPE 9.5
9
Pull-Up (Bodyweight)
1
5 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Overhead Press (Machine)
2 Sets
8 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
5
Alternating Dumbbell Curl
2 Sets
14 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Rear Delts
1 Set
12 Reps
@8
8
Dip (Bodyweight)
1 Set
8 Reps
@10
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
8 Reps
80%
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
10 Reps
80%
75%
4
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@10
5
Skull Crusher
2 Sets
10 Reps
@9.5
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Bicep Curl (Barbell)
2 Sets
14 Reps
@9
8
Dip (Bodyweight)
1 Set
8 Reps
@9.5
9
Pull-Up (Bodyweight)
1 Set
5 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
85%
95%
75%
2
Stiff Leg Deadlift
2 Sets
10 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@10
4
Lying Leg Curl
2 Sets
12 Reps
@10