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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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Incline Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

80%

Dip (Weighted)

15 reps

12 reps

10 reps

Bicep Curl (Dumbbell)

10 reps

12 reps

15 reps

Day 1

Incline Bench Press (Barbell)

3 reps

6 reps

80%

75%

Deadlift (Barbell)

1 reps

3 reps

90%

85%

Bicep Curl (Dumbbell)

Dip (Weighted)

Day 1

Incline Bench Press (Barbell)

3 reps

8 reps

85%

75%

Deadlift (Barbell)

3 reps

70%

Bicep Curl (Dumbbell)

Dip (Weighted)

Day 1

Incline Bench Press (Barbell)

2 reps

5 reps

80%

75%

Deadlift (Barbell)

1 reps

100%

Bicep Curl (Dumbbell)

Dip (Weighted)

Day 2

Incline Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

50%

60%

70%

80%

Chin-Up (Bodyweight)

50-100 reps

Squat (Barbell)

10 reps

8 reps

75%

Day 2

Incline Bench Press (Barbell)

8 reps

6 reps

5 reps

4 reps

3 reps

50%

60%

70%

75%

80%

Chin-Up (Bodyweight)

50-100 reps

Squat (Barbell)

6 reps

4 reps

85%

Day 2

Incline Bench Press (Barbell)

8 reps

6 reps

5 reps

3 reps

1 reps

50%

60%

70%

80%

90%

Chin-Up (Bodyweight)

50-100 reps

Squat (Barbell)

8 reps

6 reps

80%

Day 2

Incline Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

75%

80%

Lat Pulldown

Squat (Barbell)

1 reps

10 reps

100%

70%

Day 3

Incline Bench Press (Barbell)

80%

Deadlift (Barbell)

3 reps

60%

Lat Pulldown

6 reps

8 reps

10 reps

Chest Fly (Cable)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Day 3

Incline Bench Press (Barbell)

80%

Deadlift (Barbell)

3 reps

65%

Lat Pulldown

Chest Fly (Cable)

Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Day 3

Incline Bench Press (Barbell)

80%

Lat Pulldown

Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Day 3

Incline Bench Press (Barbell)

85%

Lat Pulldown

Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Day 1

Incline Bench Press (Barbell)

5 Sets

5 Reps

75%

Deadlift (Barbell)

4 Sets

5 Reps

80%

Dip (Weighted)

1 Set

15 Reps

12 Reps

10 Reps

Bicep Curl (Dumbbell)

1 Set

10 Reps

12 Reps

15 Reps

Day 3

Incline Bench Press (Barbell)

1 Set

80%

Deadlift (Barbell)

6 Sets

3 Reps

60%

Lat Pulldown

1 Set

6 Reps

8 Reps

10 Reps

Chest Fly (Cable)

3 Sets

Bicep Curl (Dumbbell)

3 Sets

Tricep Pushdown (Cable)

3 Sets

Day 2

Incline Bench Press (Barbell)

1 Set

2 Sets

8 Reps

6 Reps

4 Reps

3 Reps

50%

60%

70%

80%

Chin-Up (Bodyweight)

1 Set

50-100 Reps

Squat (Barbell)

1 Set

5 Sets

10 Reps

8 Reps

75%