Program Description
Focusing on shoulders, arms, chest, and core
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMar 04, 2024 03:18
- Last EditedJun 24, 2025 03:32
Summary
Transform your fitness routine with this 6-week minimalist garage gym program, designed for those who want to maximize their strength training in just three days a week. Each session focuses on fundamental barbell exercises like squats, bench presses, and overhead presses, complemented by targeted accessory work to build muscle and improve endurance. With a blend of supersets and straightforward rep schemes, you'll efficiently challenge your body while honing your technique. Perfect for lifters looking to get strong with minimal equipment!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.9%
Triceps
10.4%
Middle Delts
9.9%
Abs
8.9%
Chest
8%
Upper Back
7.5%
Forearms
7.1%
Calves
6.3%
Lats
5.6%
Hamstrings
4.9%
Biceps
4.7%
Glutes
4.5%
Quadriceps
4.1%
Rear Delts
3.5%
Lower Back
2.3%
Adductors
1.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
-
5B
Skull Crusher
3
15 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Sit Up
3
20 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Wrist Curls
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
6 reps
-
4
Seated Overhead Press (Barbell)
3
10 reps
-
5A
Dip (Bodyweight)
3
6 reps
-
5B
Hammer Curl
3
15 reps
-
6A
Hanging Leg Raise
3
8 reps
-
6B
Lying Rear Lateral Raise
3
12 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
-
5B
Skull Crusher
3
15 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Sit Up
3
20 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Wrist Curls
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
6 reps
-
4
Seated Overhead Press (Barbell)
3
10 reps
-
5A
Dip (Bodyweight)
3
6 reps
-
5B
Hammer Curl
3
15 reps
-
6A
Hanging Leg Raise
3
8 reps
-
6B
Lying Rear Lateral Raise
3
12 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
-
5B
Skull Crusher
3
15 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Sit Up
3
20 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Wrist Curls
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
-
5B
Skull Crusher
3
15 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Sit Up
3
20 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
6 reps
-
4
Seated Overhead Press (Barbell)
3
10 reps
-
5A
Dip (Bodyweight)
3
6 reps
-
5B
Hammer Curl
3
15 reps
-
6A
Hanging Leg Raise
3
8 reps
-
6B
Lying Rear Lateral Raise
3
12 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
-
5B
Skull Crusher
3
15 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Sit Up
3
20 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
6 reps
-
4
Seated Overhead Press (Barbell)
3
10 reps
-
5A
Dip (Bodyweight)
3
6 reps
-
5B
Hammer Curl
3
15 reps
-
6A
Hanging Leg Raise
3
8 reps
-
6B
Lying Rear Lateral Raise
3
12 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
-
5B
Skull Crusher
3
15 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Sit Up
3
20 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
6 reps
-
4
Seated Overhead Press (Barbell)
3
10 reps
-
5A
Dip (Bodyweight)
3
6 reps
-
5B
Hammer Curl
3
15 reps
-
6A
Hanging Leg Raise
3
8 reps
-
6B
Lying Rear Lateral Raise
3
12 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
6 reps
-
4
Seated Overhead Press (Barbell)
3
10 reps
-
5A
Dip (Bodyweight)
3
6 reps
-
5B
Hammer Curl
3
15 reps
-
6A
Hanging Leg Raise
3
8 reps
-
6B
Lying Rear Lateral Raise
3
12 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
-
5B
Skull Crusher
3
15 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Sit Up
3
20 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
6 reps
-
4
Seated Overhead Press (Barbell)
3
10 reps
-
5A
Dip (Bodyweight)
3
6 reps
-
5B
Hammer Curl
3
15 reps
-
6A
Hanging Leg Raise
3
8 reps
-
6B
Lying Rear Lateral Raise
3
12 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
-
5B
Skull Crusher
3
15 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Sit Up
3
20 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
6 reps
-
4
Seated Overhead Press (Barbell)
3
10 reps
-
5A
Dip (Bodyweight)
3
6 reps
-
5B
Hammer Curl
3
15 reps
-
6A
Hanging Leg Raise
3
8 reps
-
6B
Lying Rear Lateral Raise
3
12 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
-
5B
Skull Crusher
3
15 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Sit Up
3
20 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
-
5B
Skull Crusher
3
15 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Sit Up
3
20 reps
-
7A
Seated Calf Raise
3
20 reps
-
7B
Wrist Curls
3
15 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Squat (Barbell)3 Sets
6 Reps
@7
2
Bench Press (Barbell)3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)3 Sets
10 Reps
@6.5
4
Barbell Row3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)1 Set
2 Sets
15 Reps
15 Reps
@7
-
5B
Skull Crusher3 Sets
15 Reps
-
6A
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
6B
Sit Up3 Sets
20 Reps
-
7A
Seated Calf Raise3 Sets
20 Reps
-
7B
Wrist Curls3 Sets
15 Reps
-
Day 1
1
Squat (Barbell)3 Sets
6 Reps
@7
2
Bench Press (Barbell)3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)3 Sets
10 Reps
@6.5
4
Barbell Row3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)1 Set
2 Sets
15 Reps
15 Reps
@7
-
5B
Skull Crusher3 Sets
15 Reps
-
6A
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
6B
Sit Up3 Sets
20 Reps
-
7A
Seated Calf Raise3 Sets
20 Reps
-
7B
Wrist Curls3 Sets
15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)3 Sets
10 Reps
-
3
Pull-Up (Bodyweight)3 Sets
6 Reps
-
4
Seated Overhead Press (Barbell)3 Sets
10 Reps
-
5A
Dip (Bodyweight)3 Sets
6 Reps
-
5B
Hammer Curl3 Sets
15 Reps
-
6A
Hanging Leg Raise3 Sets
8 Reps
-
6B
Lying Rear Lateral Raise3 Sets
12 Reps
-
7A
Seated Calf Raise3 Sets
20 Reps
-
7B
Reverse Wrist Curl (Dumbbell)3 Sets
8 Reps
-