Program Description
Gain strength and muscle through progressive overload with weight and/or volume.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Athletics, Powerlifting, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 19, 2023 09:36
- Last EditedJun 18, 2025 11:11
Summary
Transform your strength and muscle-building journey with this comprehensive 8-week program designed for dedicated lifters. Comprising four intense training days each week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, deadlifts, and supersets to maximize your gains. This routine is perfect for those looking to enhance their strength while sculpting their physique in the comfort of a garage gym. Get ready to push your limits and achieve the results you've been striving for!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-10 reps
-
3
Pull-Up (Bodyweight)
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Seated Row (Cable)
3
8-10 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-10 reps
-
4A
Overhead Press (barbell - Paused)
3
5-8 reps
-
4B
Seated Row (Cable)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
4
8-10 reps
-
3B
Standing Calf Raise
4
8-12 reps
-
4A
Leg Press
4
8-10 reps
-
4B
Abs Crunch (Bodyweight)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2A
Chest Fly (Machine)
3
8-10 reps
-
2B
Lat Pulldown
3
8-10 reps
-
3A
Pull-Up (Bodyweight)
3
5-8 reps
-
3B
Lateral Raise (Dumbbell)
3
5-10 reps
-
4A
Bicep Curl (Barbell)
3
8-10 reps
-
4B
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
4
8-10 reps
-
3A
Leg Curl
3
8-10 reps
-
3B
Leg Extension
3
8-10 reps
-
4A
Standing Calf Raise
4
8-12 reps
-
4B
Abs Crunch (Weighted)
4
8-12 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)4 Sets
8 Reps
-
2A
Chest Fly (Machine)3 Sets
8-10 Reps
-
2B
Lat Pulldown3 Sets
8-10 Reps
-
3A
Pull-Up (Bodyweight)3 Sets
5-8 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
5-10 Reps
-
4A
Bicep Curl (Barbell)3 Sets
8-10 Reps
-
4B
Skull Crusher3 Sets
8-10 Reps
-
Day 4
1
Deadlift (Barbell)4 Sets
3-5 Reps
-
2
Lunge (Barbell)4 Sets
8-10 Reps
-
3A
Leg Curl3 Sets
8-10 Reps
-
3B
Leg Extension3 Sets
8-10 Reps
-
4A
Standing Calf Raise4 Sets
8-12 Reps
-
4B
Abs Crunch (Weighted)4 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
@9
2
Dip (Weighted)4 Sets
8-10 Reps
-
3
Pull-Up (Bodyweight)3 Sets
6-10 Reps
-
4A
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
-
4B
Seated Row (Cable)3 Sets
8-10 Reps
-
5A
Seated Dumbbell Curl3 Sets
8-10 Reps
-
5B
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)4 Sets
5 Reps
-
2
Deadlift (Barbell)3 Sets
3-5 Reps
-
3A
Leg Curl4 Sets
8-10 Reps
-
3B
Standing Calf Raise4 Sets
8-12 Reps
-
4A
Leg Press4 Sets
8-10 Reps
-
4B
Abs Crunch (Bodyweight)4 Sets
8-12 Reps
-