Program Description
Just a personal program, trying to increase muscle mass only with barbell and dumbbells. Please be free to suggest improvements to it.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedOct 03, 2024 06:25
- Last EditedJun 18, 2025 07:56
Summary
Transform your physique with this focused 4-week bodybuilding program designed exclusively for barbell and dumbbell enthusiasts. With five training days each week, you'll tackle a variety of compound and isolation exercises, targeting all major muscle groups for balanced development. From powerful front squats to sculpting overhead presses, this program is built to enhance your strength and muscle definition, all within the comfort of your garage gym. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Shrug (Barbell)
1
1
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Good Morning
1
1
15-20 reps
10-12 reps
RPE 8
RPE 8
4
Upright Row (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
2
Shrug (Barbell)
1
1
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Good Morning
1
1
15-20 reps
10-12 reps
RPE 8.5
RPE 8.5
4
Upright Row (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Shrug (Barbell)
1
1
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Good Morning
1
1
15-20 reps
10-12 reps
RPE 9
RPE 9
4
Upright Row (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Shrug (Barbell)
1
1
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
3
Good Morning
1
1
15-20 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Upright Row (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
15-20 reps
12-15 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Close Grip)
1
1
15-20 reps
12-15 reps
RPE 8
RPE 8
4
Seated Dumbbell Curl
1
1
15-20 reps
12-15 reps
RPE 8
RPE 8
5
Bench Press (Wide Grip)
1
1
15-20 reps
12-15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
15-20 reps
12-15 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Close Grip)
1
1
15-20 reps
12-15 reps
RPE 8.5
RPE 8.5
4
Seated Dumbbell Curl
1
1
15-20 reps
12-15 reps
RPE 8.5
RPE 8.5
5
Bench Press (Wide Grip)
1
1
15-20 reps
12-15 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
15-20 reps
12-15 reps
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
1
1
15-20 reps
12-15 reps
RPE 9
RPE 9
4
Seated Dumbbell Curl
1
1
15-20 reps
12-15 reps
RPE 9
RPE 9
5
Bench Press (Wide Grip)
1
1
15-20 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
3
Bench Press (Close Grip)
1
1
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
4
Seated Dumbbell Curl
1
1
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Bench Press (Wide Grip)
1
1
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
8-10 reps
5-8 reps
1-5 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8
RPE 8
RPE 8
4
Stiff Leg Deadlift
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8
RPE 8
RPE 8
5
Standing Calf Raise
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
5-8 reps
1-5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bulgarian Split Squat (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Stiff Leg Deadlift
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Standing Calf Raise
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
10-12 reps
8-10 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
1
1
8-10 reps
5-8 reps
1-5 reps
RPE 9
RPE 9
RPE 9
3
Bulgarian Split Squat (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9
RPE 9
RPE 9
4
Stiff Leg Deadlift
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9
RPE 9
RPE 9
5
Standing Calf Raise
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
10-12 reps
8-10 reps
RPE 9.5
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
5-8 reps
1-5 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Bulgarian Split Squat (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Stiff Leg Deadlift
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8
RPE 8
RPE 8
5
Incline Tricep Extension (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
2
Lateral Raise (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Seated Dumbbell Curl
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Seated Dumbbell Curl
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
5
Incline Tricep Extension (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
5-8 reps
1-5 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Incline Tricep Extension (Dumbbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
3
Sumo Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
3
Sumo Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Sumo Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9.5
3
Sumo Deadlift (Barbell)
1
2
1-5 reps
1-3 reps
RPE 9.5
RPE 9.5
Week 1
1 / 4 Weeks
Day 3
1
Front Squat (Barbell)1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@8
2
Squat (Barbell)1 Set
1 Set
1 Set
8-10 Reps
5-8 Reps
1-5 Reps
@8
@8
@8
3
Bulgarian Split Squat (Barbell)1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@8
@8
@8
4
Stiff Leg Deadlift1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@8
@8
@8
5
Standing Calf Raise1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@8
@8
@8
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
1-5 Reps
@8
@8
@8
@8
2
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@8
@8
@8
3
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@8
@8
@8
4
Seated Dumbbell Curl1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@8
@8
@8
5
Incline Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@8
@8
@8
Day 1
1
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
1-5 Reps
@8
@8
@8
@8
2
Shrug (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
5-8 Reps
1-5 Reps
@8
@8
@8
@8
@8
@8
3
Good Morning1 Set
1 Set
15-20 Reps
10-12 Reps
@8
@8
4
Upright Row (Barbell)1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@8
@8
@8
Day 5
1
Deadlift (Barbell)1 Set
2 Sets
1-5 Reps
1-3 Reps
@8
@8
2
Romanian Deadlift (Barbell)3 Sets
5-8 Reps
@8
3
Sumo Deadlift (Barbell)1 Set
2 Sets
1-5 Reps
1-3 Reps
@8
@8
Day 2
1
Incline Bench Press (Barbell)1 Set
1 Set
15-20 Reps
12-15 Reps
@8
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
1-5 Reps
@8
@8
@8
@8
3
Bench Press (Close Grip)1 Set
1 Set
15-20 Reps
12-15 Reps
@8
@8
4
Seated Dumbbell Curl1 Set
1 Set
15-20 Reps
12-15 Reps
@8
@8
5
Bench Press (Wide Grip)1 Set
1 Set
15-20 Reps
12-15 Reps
@8
@8