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Rachel's Home Gym Program

by Zach D.
1 athletes joined

Program Description

Get strong

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 19, 2025 05:32
  • Last Edited
    Jul 19, 2025 05:36
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
RPE 8
2
Hip Thrust (Smith Machine)
3
6-8 reps
RPE 8
3
Step Up (Cable)
4
10-12 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 9
4B
Plank
3
1-2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
RPE 8
2
Hip Thrust (Smith Machine)
3
6-8 reps
RPE 8
3
Step Up (Cable)
4
10-12 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 9
4B
Plank
3
1-2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
RPE 8
2
Hip Thrust (Smith Machine)
3
6-8 reps
RPE 8
3
Step Up (Cable)
4
10-12 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 9
4B
Plank
3
1-2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
RPE 8
2
Hip Thrust (Smith Machine)
3
6-8 reps
RPE 8
3
Step Up (Cable)
4
10-12 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 9
4B
Plank
3
1-2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
RPE 8
2
Hip Thrust (Smith Machine)
3
6-8 reps
RPE 8
3
Step Up (Cable)
4
10-12 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 9
4B
Plank
3
1-2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
RPE 8
2
Hip Thrust (Smith Machine)
3
6-8 reps
RPE 8
3
Step Up (Cable)
4
10-12 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 9
4B
Plank
3
1-2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
RPE 8
2
Hip Thrust (Smith Machine)
3
6-8 reps
RPE 8
3
Step Up (Cable)
4
10-12 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 9
4B
Plank
3
1-2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Smith Machine)
3
6-8 reps
RPE 8
2
Hip Thrust (Smith Machine)
3
6-8 reps
RPE 8
3
Step Up (Cable)
4
10-12 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 9
4B
Plank
3
1-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Standing Pullover (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Face Pull
3
10-12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Standing Pullover (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Face Pull
3
10-12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Standing Pullover (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Face Pull
3
10-12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Standing Pullover (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Face Pull
3
10-12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Standing Pullover (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Face Pull
3
10-12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Standing Pullover (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Face Pull
3
10-12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Standing Pullover (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Face Pull
3
10-12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
2
Standing Pullover (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Face Pull
3
10-12 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning (Smith Machine)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
4
Calf Raise (Bodyweight)
3
12-15 reps
RPE 9
5
Hanging Leg Raise
3
8-10 reps
RPE 9
6
Oblique Twist Cable
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning (Smith Machine)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
4
Calf Raise (Bodyweight)
3
12-15 reps
RPE 9
5
Hanging Leg Raise
3
8-10 reps
RPE 9
6
Oblique Twist Cable
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning (Smith Machine)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
4
Calf Raise (Bodyweight)
3
12-15 reps
RPE 9
5
Hanging Leg Raise
3
8-10 reps
RPE 9
6
Oblique Twist Cable
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning (Smith Machine)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
4
Calf Raise (Bodyweight)
3
12-15 reps
RPE 9
5
Hanging Leg Raise
3
8-10 reps
RPE 9
6
Oblique Twist Cable
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning (Smith Machine)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
4
Calf Raise (Bodyweight)
3
12-15 reps
RPE 9
5
Hanging Leg Raise
3
8-10 reps
RPE 9
6
Oblique Twist Cable
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning (Smith Machine)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
4
Calf Raise (Bodyweight)
3
12-15 reps
RPE 9
5
Hanging Leg Raise
3
8-10 reps
RPE 9
6
Oblique Twist Cable
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning (Smith Machine)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
4
Calf Raise (Bodyweight)
3
12-15 reps
RPE 9
5
Hanging Leg Raise
3
8-10 reps
RPE 9
6
Oblique Twist Cable
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Good Morning (Smith Machine)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
4
Calf Raise (Bodyweight)
3
12-15 reps
RPE 9
5
Hanging Leg Raise
3
8-10 reps
RPE 9
6
Oblique Twist Cable
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-10 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Single Arm Shoulder Press
4
8-10 reps
RPE 9
6A
Ab Wheel
3
12-15 reps
RPE 9
6B
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-10 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Single Arm Shoulder Press
4
8-10 reps
RPE 9
6A
Ab Wheel
3
12-15 reps
RPE 9
6B
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-10 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Single Arm Shoulder Press
4
8-10 reps
RPE 9
6A
Ab Wheel
3
12-15 reps
RPE 9
6B
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-10 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Single Arm Shoulder Press
4
8-10 reps
RPE 9
6A
Ab Wheel
3
12-15 reps
RPE 9
6B
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-10 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Single Arm Shoulder Press
4
8-10 reps
RPE 9
6A
Ab Wheel
3
12-15 reps
RPE 9
6B
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-10 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Single Arm Shoulder Press
4
8-10 reps
RPE 9
6A
Ab Wheel
3
12-15 reps
RPE 9
6B
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-10 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Single Arm Shoulder Press
4
8-10 reps
RPE 9
6A
Ab Wheel
3
12-15 reps
RPE 9
6B
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-10 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Single Arm Shoulder Press
4
8-10 reps
RPE 9
6A
Ab Wheel
3
12-15 reps
RPE 9
6B
Abs Crunch (Weighted)
3
12-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Smith Machine)
3 Sets
6-8 Reps
@8
2
Hip Thrust (Smith Machine)
3 Sets
6-8 Reps
@8
3
Step Up (Cable)
4 Sets
10-12 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@9
4B
Plank
3 Sets
1-2 mins
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
2
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4
Face Pull
3 Sets
10-12 Reps
@9
5A
Bicep Curl (Cable)
3 Sets
8-10 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
Day 3
1
Squat (Smith Machine)
3 Sets
6-8 Reps
@8
2
Good Morning (Smith Machine)
3 Sets
6-8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
4
Calf Raise (Bodyweight)
3 Sets
12-15 Reps
@9
5
Hanging Leg Raise
3 Sets
8-10 Reps
@9
6
Oblique Twist Cable
4 Sets
8-10 Reps
@8
Day 4
1
Pull-Up (Bodyweight)
4 Sets
2-10 Reps
@7
2
Chest Fly (Cable)
3 Sets
10 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
4
Rear Delt Fly (Cable)
3 Sets
8-10 Reps
@9
5
Single Arm Shoulder Press
4 Sets
8-10 Reps
@9
6A
Ab Wheel
3 Sets
12-15 Reps
@9
6B
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@9