Q’s Program

by Quinton Albertson

Program Description

Build muscle

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
18 weeks
Time Per Workout
90 minutes
Created
Jul 13, 2025 03:49
Last Edited
Jul 14, 2025 02:58

Summary

Transform your physique over 18 weeks with Q's Program, a comprehensive 4-day-a-week training regimen designed for serious lifters. This program focuses on building strength and muscle across major muscle groups, utilizing a mix of barbell, cable, and bodyweight exercises. Each session is strategically crafted to maximize gains, featuring key movements like the close-grip bench press and weighted pull-ups. Perfect for those with access to a garage gym, this plan will push your limits and elevate your fitness journey. Get ready to see real 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

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 17

WEEK 18

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 1

Bench Press (Close Grip)

Chest Fly (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 2

Pull-Up (Weighted)

Seated Row (Cable)

Shrug (Barbell)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 3

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Dip (Weighted)

Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 4

Squat (Barbell)

Leg Extension

Single-Leg Leg Curl

Lateral Raise (Cable)

Calf Raise (Bodyweight)

Calf Raise (Machine)

Day 1

Bench Press (Close Grip)

10 Sets

Chest Fly (Cable)

5 Sets

Wrist Curls

5 Sets

Reverse Wrist Curl (Dumbbell)

5 Sets

Day 2

Pull-Up (Weighted)

10 Sets

Seated Row (Cable)

5 Sets

Shrug (Barbell)

5 Sets

Calf Raise (Bodyweight)

5 Sets

Calf Raise (Machine)

5 Sets

Day 4

Squat (Barbell)

10 Sets

Leg Extension

5 Sets

Single-Leg Leg Curl

10 Sets

Lateral Raise (Cable)

10 Sets

Calf Raise (Bodyweight)

5 Sets

Calf Raise (Machine)

5 Sets

Day 3

Bicep Curl (Cable)

10 Sets

Bicep Curl (Dumbbell)

5 Sets

Dip (Weighted)

10 Sets

Tricep Extension (Cable)

5 Sets

Wrist Curls

5 Sets

Reverse Wrist Curl (Dumbbell)

5 Sets