Program Description
Upper lower split, 4-day week, mix of hypertrophy and strength, straight and dynamic movement. Garage gym - rack, landmine & dumbbells 40min-1hr workouts
Program Overview
- LevelIntermediate, Novice
- GoalAthletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedAug 21, 2025 07:04
- Last EditedAug 21, 2025 11:49
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Hanging Leg Raise
3
AMRAP
RPE 8
3A
Single Arm Landmine Row
3
6-12 reps
RPE 9
3B
Landmine Press
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Hanging Leg Raise
3
AMRAP
RPE 8
3A
Single Arm Landmine Row
3
6-12 reps
RPE 9
3B
Landmine Press
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Hanging Leg Raise
3
AMRAP
RPE 8
3A
Single Arm Landmine Row
3
6-12 reps
RPE 9
3B
Landmine Press
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Hanging Leg Raise
3
AMRAP
RPE 8
3A
Single Arm Landmine Row
3
6-12 reps
RPE 9
3B
Landmine Press
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Hanging Leg Raise
3
AMRAP
RPE 8
3A
Single Arm Landmine Row
3
6-12 reps
RPE 9
3B
Landmine Press
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2A
Bench Press (Barbell)
1
2
1
8-16 reps
4-6 reps
8-12 reps
RPE 9
RPE 9
RPE 9
2B
Hanging Leg Raise
3
AMRAP
RPE 8
3A
Single Arm Landmine Row
3
6-12 reps
RPE 9
3B
Landmine Press
3
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 8
2A
Copenhagen Plank
2
AMRAP
RPE 9
2B
Deadlift (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
1B
Landmine Twist
3
8-10 reps
RPE 8
2A
Bench Press (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
2B
Ring Bicep Curl
3
AMRAP
RPE 8
3A
Barbell Row
3
8-12 reps
RPE 8
3B
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
1B
Landmine Twist
3
8-10 reps
RPE 8
2A
Bench Press (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
2B
Ring Bicep Curl
3
AMRAP
RPE 8
3A
Barbell Row
3
8-12 reps
RPE 8
3B
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
1B
Landmine Twist
3
8-10 reps
RPE 8
2A
Bench Press (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
2B
Ring Bicep Curl
3
AMRAP
RPE 8
3A
Barbell Row
3
8-12 reps
RPE 8
3B
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
1B
Landmine Twist
3
8-10 reps
RPE 8
2A
Bench Press (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
2B
Ring Bicep Curl
3
AMRAP
RPE 8
3A
Barbell Row
3
8-12 reps
RPE 8
3B
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
1B
Landmine Twist
3
8-10 reps
RPE 8
2A
Bench Press (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
2B
Ring Bicep Curl
3
AMRAP
RPE 8
3A
Barbell Row
3
8-12 reps
RPE 8
3B
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
1B
Landmine Twist
3
8-10 reps
RPE 8
2A
Bench Press (Barbell)
2
2
6-12 reps
4-6 reps
RPE 9
RPE 9
2B
Ring Bicep Curl
3
AMRAP
RPE 8
3A
Barbell Row
3
8-12 reps
RPE 8
3B
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Copenhagen Plank
3
AMRAP
RPE 9
2B
Split Squat (Barbell)
1
2
1
8-12 reps
4-6 reps
8-12 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Copenhagen Plank
3
AMRAP
RPE 9
2B
Split Squat (Barbell)
1
2
1
8-12 reps
4-6 reps
8-12 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Copenhagen Plank
3
AMRAP
RPE 9
2B
Split Squat (Barbell)
1
2
1
8-12 reps
4-6 reps
8-12 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Copenhagen Plank
3
AMRAP
RPE 9
2B
Split Squat (Barbell)
1
2
1
8-12 reps
4-6 reps
8-12 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Copenhagen Plank
3
AMRAP
RPE 9
2B
Split Squat (Barbell)
1
2
1
8-12 reps
4-6 reps
8-12 reps
RPE 8
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
AMRAP
RPE 9
1B
Single Leg Calf Raise
3
AMRAP
RPE 8
2A
Copenhagen Plank
3
AMRAP
RPE 9
2B
Split Squat (Barbell)
1
2
1
8-12 reps
4-6 reps
8-12 reps
RPE 8
RPE 9
RPE 9
Week 1
1 / 6 Weeks
Day 2
1A
Squat (Barbell)2 Sets
2 Sets
6-12 Reps
4-6 Reps
@9
@9
1B
Standing Calf Raise3 Sets
8-12 Reps
@8
2A
Copenhagen Plank2 Sets
AMRAP
@9
2B
Deadlift (Barbell)2 Sets
2 Sets
6-12 Reps
4-6 Reps
@9
@9
Day 4
1A
Nordic Curl3 Sets
AMRAP
@9
1B
Single Leg Calf Raise3 Sets
AMRAP
@8
2A
Copenhagen Plank3 Sets
AMRAP
@9
2B
Split Squat (Barbell)1 Set
2 Sets
1 Set
8-12 Reps
4-6 Reps
8-12 Reps
@8
@9
@9
Day 1
1
Chin-Up (Bodyweight)4 Sets
AMRAP
@9
2A
Bench Press (Barbell)1 Set
2 Sets
1 Set
8-16 Reps
4-6 Reps
8-12 Reps
@9
@9
@9
2B
Hanging Leg Raise3 Sets
AMRAP
@8
3A
Single Arm Landmine Row3 Sets
6-12 Reps
@9
3B
Landmine Press3 Sets
6-12 Reps
@9
Day 3
1A
Pull-Up (Bodyweight)4 Sets
AMRAP
@9
1B
Landmine Twist3 Sets
8-10 Reps
@8
2A
Bench Press (Barbell)2 Sets
2 Sets
6-12 Reps
4-6 Reps
@9
@9
2B
Ring Bicep Curl3 Sets
AMRAP
@8
3A
Barbell Row3 Sets
8-12 Reps
@8
3B
Dip (Bodyweight)3 Sets
AMRAP
@9