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Low breaker

by James Woodard
5 athletes joined

Program Description

This program is a good program which people will think is easy but it will make you gain overtime. It helps your full body including your abs, back, legs, and more.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2025 10:43
  • Last Edited
    Jun 18, 2025 10:01

Summary

Unleash your potential with the **Low Breaker** program, a 12-week journey designed to build strength and endurance through targeted workouts. Comprising four training days each week, this program focuses on compound movements like squats, bench presses, and deadlifts, ensuring you engage multiple muscle groups for maximum efficiency. Each session is crafted to challenge your limits while promoting muscle growth and stability. Perfect for those with a garage gym setup, get ready to break barriers and redefine your fitness goals!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-10
3
Standing Calf Raise
2
10 reps
RPE 6-10
4
Plank
1
1
2 mins
3 mins
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6-10
2
Barbell Row
2
10 reps
RPE 6-10
3
Wrist Curls
2
10 reps
RPE 6-10
4
French Press
2
10 reps
RPE 6-10
5
Overhead Press (Barbell)
2
10 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6-10
2
Standing Calf Raise
2
10 reps
RPE 6-10
3
Sit Up
2
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
10 Reps
@6-10
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6-10
3
Standing Calf Raise
2 Sets
10 Reps
@6-10
4
Plank
1 Set
1 Set
2 mins
3 mins
@10
@10
Day 1
1
Bench Press (Barbell)
2 Sets
10 Reps
@6-10
2
Barbell Row
2 Sets
10 Reps
@6-10
3
Wrist Curls
2 Sets
10 Reps
@6-10
4
French Press
2 Sets
10 Reps
@6-10
5
Overhead Press (Barbell)
2 Sets
10 Reps
@6-10
Day 3
1
Bench Press (Barbell)
2 Sets
10 Reps
@6-10
2
Barbell Row
2 Sets
10 Reps
@6-10
3
Wrist Curls
2 Sets
10 Reps
@6-10
4
French Press
2 Sets
10 Reps
@6-10
5
Overhead Press (Barbell)
2 Sets
10 Reps
@6-10
Day 4
1
Squat (Barbell)
2 Sets
10 Reps
@6-10
2
Standing Calf Raise
2 Sets
10 Reps
@6-10
3
Sit Up
2 Sets
10 Reps
@10