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 21, 2025 05:45
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!
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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
-