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RockSolid

by Chris J.

Program Description

Build muscle while increasing your strength progressively.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 09, 2024 01:37
  • Last Edited
    Jun 18, 2025 07:52

Summary

Transform your strength and endurance with **RockSolid**, a comprehensive 10-week program designed for dedicated lifters. Committing just four days a week, you'll tackle a variety of exercises, including Safety Bar Squats and Pull-Ups, to build a powerful foundation. Each session is structured to maximize muscle engagement and promote growth, ensuring you push your limits while minimizing the risk of injury. Perfect for those ready to elevate their training in a garage gym setting, this program will help you forge a rock-solid physique.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
4
Barbell Row
3
8 reps
70%
5
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
2
Dip (Bodyweight)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
4
Inverted Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Glute-Ham Raise
4
6-8 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7