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Madman Workout

by Ben D.

Program Description

Unleash your inner beast with the Madman Workout, a dynamic 12-week program designed to sculpt and strengthen your entire body. With 36 sessions packed into just 60 minutes each, this program combines essential lifts like barbell squats and bench presses with bodyweight exercises to build muscle and enhance endurance. Perfect for beginners and novices, it requires minimal equipment, making it ideal for a garage gym setup. Get ready to transform your physique and elevate your fitness game!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2026 01:01
  • Last Edited
    Jan 18, 2026 02:56

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Abs
9.4%
Front Delts
8.3%
Upper Back
8.3%
Biceps
8.3%
Quadriceps
6.3%
Glutes
6.3%
Hamstrings
6.3%
Chest
6.3%
Stretching
6.3%
Middle Delts
5.2%
Forearms
4.2%
Lats
4.2%
Rear Delts
3.1%
Adductors
2.1%
Calves
2.1%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Dead Bug
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
12 Reps
-
7
Dead Bug
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Goblet Squat
3 Sets
12 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
7
Dead Bug
3 Sets
12 Reps
-
Day 3
1
Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
3
Lying Reverse Fly
3 Sets
12 Reps
-
4
Concentration Curl
3 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
7
Dead Bug
3 Sets
12 Reps
-