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A Reasonable Amount of Effort

by Colby Moore
2 athletes joined

Program Description

6 weeks. 3 days. Strength, Bodyweight, and Accessory Lifts.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 21, 2025 12:00
  • Last Edited
    Jun 25, 2025 04:43

Summary

Unlock your strength potential with "A Reasonable Amount of Effort," a 6-week program designed for those ready to commit to three focused training days each week. This program combines barbell and bodyweight exercises, including squats, deadlifts, and pull-ups, to build muscle and enhance functional strength. With a balanced approach, you'll engage multiple muscle groups while keeping your workouts efficient and effective. Perfect for garage gym enthusiasts, this plan will help you achieve noticeable gains without overwhelming your schedule. Get ready to challenge yourself and see results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Triceps
12.6%
Quadriceps
11.3%
Lats
10%
Front Delts
8.9%
Hamstrings
8.7%
Chest
8.2%
Abs
6.2%
Glutes
6.1%
Middle Delts
4.8%
Biceps
4.6%
Lower Back
2.9%
Adductors
1.6%
Calves
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Bench Press (Barbell)
1
1
6 reps
8 reps
-
-
4
Military Press (Barbell)
1
1
6 reps
8 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
6
21s (EZ Bar)
2
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Bench Press (Barbell)
1
1
6 reps
8 reps
-
-
4
Military Press (Barbell)
1
1
6 reps
8 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
6
21s (EZ Bar)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Military Press (Barbell)
1
1
6 reps
8 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
6
21s (EZ Bar)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Military Press (Barbell)
1
1
6 reps
8 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
6
21s (EZ Bar)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Military Press (Barbell)
1
1
6 reps
8 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
6
21s (EZ Bar)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
1
AMRAP
-
6
Inverted Row
1
AMRAP
-
7
Dip (Bodyweight)
1
AMRAP
-
8
Pike Push Up
1
AMRAP
-
9
Sissy Squat
1
AMRAP
-
10
Cossack Squat
1
AMRAP
-
11
Russian Twist
1
AMRAP
-
12
Hollow Hold
1
1 mins
-
13
Calf Raise (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Inverted Row
1
AMRAP
-
7
Dip (Bodyweight)
1
AMRAP
-
8
Pike Push Up
1
AMRAP
-
9
Sissy Squat
2
AMRAP
-
10
Cossack Squat
1
AMRAP
-
11
Russian Twist
1
AMRAP
-
12
Hollow Hold
1
1 mins
-
13
Calf Raise (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Inverted Row
1
AMRAP
-
7
Dip (Bodyweight)
1
AMRAP
-
8
Pike Push Up
1
AMRAP
-
9
Sissy Squat
2
AMRAP
-
10
Cossack Squat
1
AMRAP
-
11
Russian Twist
2
AMRAP
-
12
Hollow Hold
1
1 mins
-
13
Calf Raise (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Inverted Row
1
AMRAP
-
7
Dip (Bodyweight)
1
AMRAP
-
8
Pike Push Up
1
AMRAP
-
9
Sissy Squat
2
AMRAP
-
10
Cossack Squat
2
AMRAP
-
11
Russian Twist
2
AMRAP
-
12
Hollow Hold
2
1 mins
-
13
Calf Raise (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Inverted Row
2
AMRAP
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
9
Sissy Squat
2
AMRAP
-
10
Cossack Squat
2
AMRAP
-
11
Russian Twist
2
AMRAP
-
12
Hollow Hold
2
1 mins
-
13
Calf Raise (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
3
AMRAP
-
6
Inverted Row
2
AMRAP
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Pike Push Up
2
AMRAP
-
9
Sissy Squat
2
AMRAP
-
10
Cossack Squat
2
AMRAP
-
11
Russian Twist
2
AMRAP
-
12
Hollow Hold
2
1 mins
-
13
Calf Raise (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
-
-
2
Lying Leg Curl
2
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Spoto Press
1
1
6 reps
8 reps
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
8 reps
10 reps
-
-
6
Kroc Row
1
1
8 reps
10 reps
-
-
7
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
-
-
2
Lying Leg Curl
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Spoto Press
1
1
6 reps
8 reps
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
8 reps
10 reps
-
-
6
Kroc Row
1
1
8 reps
10 reps
-
-
7
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
-
-
2
Lying Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Spoto Press
1
1
6 reps
8 reps
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
8 reps
10 reps
-
-
6
Kroc Row
1
1
8 reps
10 reps
-
-
7
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
-
-
2
Lying Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Spoto Press
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
8 reps
10 reps
-
-
6
Kroc Row
1
1
8 reps
10 reps
-
-
7
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
-
-
2
Lying Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Spoto Press
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
8 reps
10 reps
-
-
6
Kroc Row
1
1
8 reps
10 reps
-
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Lying Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Spoto Press
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Kroc Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
6 Reps
8 Reps
-
-
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
3
Bench Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
-
-
4
Military Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
-
-
5
Barbell Row
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
6
21s (EZ Bar)
2 Sets
21 Reps
-
Day 2
1
Push Up
1 Set
AMRAP
-
2
Pull-Up (Bodyweight)
1 Set
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1 Set
AMRAP
-
4
Wide Grip Pull-Up
1 Set
AMRAP
-
5
Chin-Up (Bodyweight)
1 Set
AMRAP
-
6
Inverted Row
1 Set
AMRAP
-
7
Dip (Bodyweight)
1 Set
AMRAP
-
8
Pike Push Up
1 Set
AMRAP
-
9
Sissy Squat
1 Set
AMRAP
-
10
Cossack Squat
1 Set
AMRAP
-
11
Russian Twist
1 Set
AMRAP
-
12
Hollow Hold
1 Set
1 mins
-
13
Calf Raise (Bodyweight)
1 Set
AMRAP
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
8 Reps
-
-
2
Lying Leg Curl
2 Sets
12-15 Reps
-
3
Leg Extension
2 Sets
12-15 Reps
-
4
Spoto Press
1 Set
1 Set
6 Reps
8 Reps
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
8 Reps
10 Reps
-
-
6
Kroc Row
1 Set
1 Set
8 Reps
10 Reps
-
-
7
Tricep Extension (Cable)
2 Sets
12-15 Reps
-