ToaST

by Bxn

Program Description

Strength training designed for incline bench and deadlifts. It uses squats as assistance with a means for progression on all major lifts. All bodyweight or weighted bodyweight exercises, in addition to arms assistance work is at your discretion.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 05, 2024 04:41
  • Last Edited
    Jun 18, 2025 11:02

Summary

ToaST is a dynamic 4-week strength training program designed for those looking to elevate their lifting game with just three focused sessions per week. Each workout incorporates compound movements like the Incline Bench Press and Deadlift, ensuring you build muscle and strength efficiently. With a mix of supersets and targeted exercises, you'll challenge your body while maximizing your time in the garage gym. Get ready to push your limits and achieve tangible results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
4
5 reps
80%
3A
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Bicep Curl (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3
3 reps
6 reps
80%
75%
2
Deadlift (Barbell)
2
3
1 reps
3 reps
90%
85%
3A
Bicep Curl (Dumbbell)
4
-
3B
Dip (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3
3 reps
8 reps
85%
75%
2
Deadlift (Barbell)
6
3 reps
70%
3A
Bicep Curl (Dumbbell)
4
-
3B
Dip (Weighted)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3
2 reps
5 reps
80%
75%
2
Deadlift (Barbell)
1
1 reps
100%
3A
Bicep Curl (Dumbbell)
2
-
3B
Dip (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
2
8 reps
6 reps
4 reps
3 reps
50%
60%
70%
80%
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Squat (Barbell)
1
5
10 reps
8 reps
75%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Squat (Barbell)
1
5
6 reps
4 reps
85%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
3 reps
1 reps
50%
60%
70%
80%
90%
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Squat (Barbell)
1
5
8 reps
6 reps
80%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
80%
2
Lat Pulldown
2
-
3
Squat (Barbell)
1
3
1 reps
10 reps
100%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
80%
2
Deadlift (Barbell)
6
3 reps
60%
3
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
-
5A
Bicep Curl (Dumbbell)
3
-
5B
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
80%
2
Deadlift (Barbell)
6
3 reps
65%
3
Lat Pulldown
4
-
4
Chest Fly (Cable)
4
-
5
Tricep Extension (Cable)
4
-
6
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
80%
2
Lat Pulldown
5
-
3
Tricep Extension (Cable)
5
-
4
Bicep Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
85%
2
Lat Pulldown
2
-
3
Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
2
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Barbell)
4 Sets
5 Reps
80%
3A
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
80%
2
Deadlift (Barbell)
6 Sets
3 Reps
60%
3
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
4
Chest Fly (Cable)
3 Sets
-
5A
Bicep Curl (Dumbbell)
3 Sets
-
5B
Tricep Pushdown (Cable)
3 Sets
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
50%
60%
70%
80%
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
-
3
Squat (Barbell)
1 Set
5 Sets
10 Reps
8 Reps
75%
75%