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MB Garage

by Spam B.
7 athletes joined

Program Description

Big n strong

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 02, 2024 05:11
  • Last Edited
    Mar 15, 2026 03:44

Summary

Transform your strength training routine with the MB Garage program, a focused 3-week journey designed for dedicated lifters. Comprising five workouts each week, this program emphasizes compound movements like the bench press and squat, ensuring you build muscle and strength efficiently. Perfect for those with garage gym setups, you'll harness the power of barbells and dumbbells to sculpt your physique and enhance your performance. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10%
Triceps
9.9%
Front Delts
9.8%
Middle Delts
9.1%
Glutes
8.7%
Hamstrings
7.9%
Upper Back
7.6%
Chest
7%
Biceps
5.8%
Abs
5.7%
Lower Back
5.3%
Lats
5.1%
Calves
3.9%
Rear Delts
1.7%
Adductors
1.6%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Skull Crusher
2
8-12 reps
RPE 8
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Seated Overhead Press (Barbell)
5
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
7
Bicep Curl (Cable)
3
10-15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Safety Bar Squat
2
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Safety Bar Squat
2
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
4
Safety Bar Squat
3
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Barbell)
3
8-12 reps
RPE 8
6
Standing Calf Raise
3
8-12 reps
RPE 8
7
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
4
10 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Barbell)
3
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
65%
2
Barbell Row
1
AMRAP
65%
3
Lat Pulldown
5
10 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Barbell)
3
8-12 reps
RPE 8
6
Standing Calf Raise
4
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Face Pull
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Bench Press (Close Grip)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Face Pull
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Good Morning
3
8-12 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
7
Cable Crunch
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Cable Crunch
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Cable Crunch
3
10-15 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Seated Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
6
Skull Crusher
2 Sets
8-12 Reps
@8
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
8
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Safety Bar Squat
2 Sets
8-12 Reps
@8
5
Bulgarian Split Squat (Barbell)
2 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Barbell)
3 Sets
10 Reps
@8
4
Good Morning
3 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
7
Cable Crunch
2 Sets
10-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
65%
2
Overhead Press (Barbell)
1 Set
AMRAP
65%
3
Bench Press (Close Grip)
3 Sets
10 Reps
@8
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
7
Face Pull
2 Sets
10-15 Reps
@8
Day 3
1
Barbell Row
3 Sets
6 Reps
65%
2
Barbell Row
1 Set
AMRAP
65%
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
6
Standing Calf Raise
3 Sets
8-12 Reps
@8
7
Hanging Leg Raise
2 Sets
10-15 Reps
@8