logo
BoostcampPNG

V3

by John M.

Program Description

Increase strength and muscle size

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 27, 2026 01:20
  • Last Edited
    Mar 31, 2026 06:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Front Delts
9.7%
Glutes
9.5%
Hamstrings
9.1%
Chest
8.8%
Upper Back
8.3%
Quadriceps
8.2%
Abs
8.2%
Lats
7%
Biceps
6.2%
Calves
3.6%
Middle Delts
3.2%
Forearms
2.3%
Rear Delts
1.8%
Lower Back
1.8%
Adductors
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
+2 lbs
1B
Inverted Row
3
12-15 reps
RPE 8
2A
Chest Fly (Cable)
3
12-15 reps
+2 lbs
2B
Lat Pulldown (Single Arm)
3
12-15 reps
+5 lbs
3A
Lateral Raise (Cable)
3
10-12 reps
+1 lbs
3B
Tricep Pushdown (Cable)
3
10-12 reps
+2 lbs
3C
Preacher Curl (EZ Bar)
3
10-12 reps
+2 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Single Arm)
3
8-12 reps
-
2A
Chest Fly (Cable)
3
8-10 reps
-
2B
High Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
+2 lbs
3B
Tricep Pushdown (Cable)
3
8-12 reps
+2 lbs
3C
Preacher Curl (EZ Bar)
3
8-12 reps
+2 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
+2 lbs
1B
Inverted Row
3
12-15 reps
RPE 8
2A
Chest Fly (Cable)
3
12-15 reps
+2 lbs
2B
Lat Pulldown (Single Arm)
3
12-15 reps
+5 lbs
3A
Lateral Raise (Cable)
3
10-12 reps
+1 lbs
3B
Tricep Pushdown (Cable)
3
10-12 reps
+2 lbs
3C
Preacher Curl (EZ Bar)
3
10-12 reps
+2 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Single Arm)
3
8-12 reps
-
2A
Chest Fly (Cable)
3
8-10 reps
-
2B
High Row
3
8-12 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
+2 lbs
3B
Tricep Pushdown (Cable)
3
8-12 reps
+2 lbs
3C
Preacher Curl (EZ Bar)
3
8-12 reps
+2 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
+5 lbs
1B
Lunge (Dumbbell)
3
8-12 reps
+5 lbs
2A
Vertical leg press
3
8-12 reps
+5 lbs
2B
Single Leg Romanian Deadlift
3
6-8 reps
-
3A
Calf Raise (Machine)
3
12 reps
-
3B
TIB Raise
3
12 reps
-
4A
Lying Leg Raise
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Vertical leg press
3
8-12 reps
-
1B
Single Leg Romanian Deadlift
3
6-8 reps
-
2A
Wall Sit
3
0.5 mins
-
2B
Farmer's Walk (Weighted)
3
-
2C
Calf Raise (Machine)
3
12-15 reps
-
2D
Glute Kickback (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
+5 lbs
1B
Lunge (Dumbbell)
3
8-12 reps
+5 lbs
2A
Vertical leg press
3
8-12 reps
+5 lbs
2B
Single Leg Romanian Deadlift
3
6-8 reps
-
3A
Calf Raise (Machine)
3
12 reps
-
3B
TIB Raise
3
12 reps
-
4A
Lying Leg Raise
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Vertical leg press
3
8-12 reps
-
1B
Single Leg Romanian Deadlift
3
6-8 reps
-
2A
Wall Sit
3
0.5 mins
-
2B
Farmer's Walk (Weighted)
3
-
2C
Calf Raise (Machine)
3
12-15 reps
-
2D
Glute Kickback (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-10 reps
-
1B
Dip (Assisted)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Single Arm Row (Cable)
3
10-12 reps
-
3B
Landmine Press
3
8-12 reps
+5 lbs
3C
Overhead Tricep Extension (Cable)
3
10-12 reps
-
3D
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-10 reps
-
1B
Dip (Assisted)
3
8-10 reps
-
2A
Seated Military Press (Smith Machine)
3
8-10 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-10 reps
-
1B
Dip (Assisted)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Single Arm Row (Cable)
3
10-12 reps
-
3B
Landmine Press
3
8-12 reps
+5 lbs
3C
Overhead Tricep Extension (Cable)
3
10-12 reps
-
3D
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-10 reps
-
1B
Dip (Assisted)
3
8-10 reps
-
2A
Seated Military Press (Smith Machine)
3
8-10 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
3C
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Hip Thrust (Barbell)
3
10-15 reps
-
2A
Leg Extension
3
10-15 reps
-
2B
Lying Leg Curl
3
10-15 reps
-
3A
Glute Kickback (Cable)
3
10-15 reps
-
3B
Seated Calf Raise
3
15 reps
-
4A
Decline Sit Up (Bodyweight)
3
12-15 reps
-
4B
Landmine Twist
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Hip Thrust (Barbell)
3
10-15 reps
-
2A
Leg Extension
3
10-15 reps
-
2B
Lying Leg Curl
3
10-15 reps
-
3A
Glute Kickback (Cable)
3
10-15 reps
-
3B
Seated Calf Raise
3
15 reps
-
4A
Decline Sit Up (Bodyweight)
3
12-15 reps
-
4B
Landmine Twist
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Hip Thrust (Barbell)
3
10-15 reps
-
2A
Leg Extension
3
10-15 reps
-
2B
Lying Leg Curl
3
10-15 reps
-
3A
Glute Kickback (Cable)
3
10-15 reps
-
3B
Seated Calf Raise
3
15 reps
-
4A
Decline Sit Up (Bodyweight)
3
12-15 reps
-
4B
Landmine Twist
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Hip Thrust (Barbell)
3
10-15 reps
-
2A
Leg Extension
3
10-15 reps
-
2B
Lying Leg Curl
3
10-15 reps
-
3A
Glute Kickback (Cable)
3
10-15 reps
-
3B
Seated Calf Raise
3
15 reps
-
4A
Decline Sit Up (Bodyweight)
3
12-15 reps
-
4B
Landmine Twist
3
8-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2 lbs
+2 lbs
+2 lbs
1B
Inverted Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
2A
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+2 lbs
+2 lbs
+2 lbs
2B
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
3A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+1 lbs
+1 lbs
+1 lbs
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+2 lbs
+2 lbs
+2 lbs
3C
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+2 lbs
+2 lbs
+2 lbs
Day 2
1A
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
1B
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
2A
Vertical leg press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
2B
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3A
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
TIB Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4A
Lying Leg Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4B
Cable Crunch
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1A
Pull-Up (Assisted)
3 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
1B
Dip (Assisted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3A
Single Arm Row (Cable)
3 Sets
10-12 Reps
-
3B
Landmine Press
3 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
3C
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
3D
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 4
1A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2A
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2B
Lying Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3A
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3B
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4A
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4B
Landmine Twist
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-