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Villain

by Austin M.

Program Description

Designed to add visible intimidating mass to the frame. High volume, heavy weight and a calorie surplus. Mostly using Barbells, Dumbbells and some machines. And

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2024 12:24
  • Last Edited
    Jun 18, 2025 09:31

Summary

Unleash your inner powerhouse with the Villain program, a dynamic 12-week training plan designed for those ready to take their strength to the next level. Committing just four days a week, you'll engage in a variety of challenging exercises, including the Incline Bench Press and Front Squat, tailored to sculpt your chest, legs, and back. This program is perfect for garage gym enthusiasts looking to maximize their gains with minimal equipment. Get ready to transform your physique and build unyielding strength!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
3
9 reps
RPE 7
5
French Press
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Shrug (Trap Bar)
3
10 reps
RPE 7.5
5
High Bar Squat (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Shrug (Trap Bar)
3
10 reps
RPE 7.5
5
High Bar Squat (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Shrug (Trap Bar)
3
10 reps
RPE 7.5
5
High Bar Squat (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Shrug (Trap Bar)
3
10 reps
RPE 7.5
5
High Bar Squat (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Shrug (Trap Bar)
3
10 reps
RPE 7.5
5
High Bar Squat (Barbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Shrug (Trap Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Lying Side Lateral Raise
3
8 reps
RPE 7.5
4
Front Raise
2
10 reps
RPE 7.5
5
JM Press
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
Leg Curl
3
12 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Kroc Row
4
12 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
Leg Curl
3
12 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Kroc Row
4
12 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
Leg Curl
3
12 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Kroc Row
4
12 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
Leg Curl
3
12 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Kroc Row
4
12 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
Leg Curl
3
12 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Kroc Row
4
12 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7.5
2
T-Bar Row
3
7 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
4
Seated Front Raise
3 Sets
9 Reps
@7
5
French Press
3 Sets
8 Reps
@7.5
Day 2
1
Front Squat (Barbell)
4 Sets
8 Reps
@9.5
2
Leg Curl
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
5
Shrug (Trap Bar)
3 Sets
10 Reps
@7.5
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
@7.5
3
Lying Side Lateral Raise
3 Sets
8 Reps
@7.5
4
Front Raise
2 Sets
10 Reps
@7.5
5
JM Press
3 Sets
8 Reps
@7.5
Day 4
1
Front Squat (Barbell)
4 Sets
8 Reps
@7.5
2
T-Bar Row
3 Sets
7 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Shrug (Dumbbell)
3 Sets
12 Reps
@8