Program Description
Fun Workout split, with 2 arm days, for people who aren't good at squatting and want to work out with just basic equipment. Lower/Upper/Arm split 6 days a week, the lower and arm sessions are quite short so the frequency doesn't feel that bad, even for beginners. Builds strength and muscle, chose 2 sets mostly because the intention should be intensity, going as close to failure as you can.
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedAug 17, 2025 01:35
- Last EditedAug 17, 2025 01:42
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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
Deadlift (Barbell)
2
4-6 reps
-
2
Heel Raised Squats
5
5 reps
-
3
Zercher Jefferson Curls
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2
Heel Raised Squats
5
5 reps
-
3
Zercher Jefferson Curls
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2
Heel Raised Squats
5
5 reps
-
3
Zercher Jefferson Curls
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2
Heel Raised Squats
5
5 reps
-
3
Zercher Jefferson Curls
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
5-15 reps
-
3
Seated Military Press (Barbell)
2
6-10 reps
-
4
Pendlay Row
2
4-6 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6
Yates Row
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
5-15 reps
-
3
Seated Military Press (Barbell)
2
6-10 reps
-
4
Pendlay Row
2
4-6 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6
Yates Row
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
5-15 reps
-
3
Seated Military Press (Barbell)
2
6-10 reps
-
4
Pendlay Row
2
4-6 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6
Yates Row
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
5-15 reps
-
3
Seated Military Press (Barbell)
2
6-10 reps
-
4
Pendlay Row
2
4-6 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6
Yates Row
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Bicep Curl (Cable)
2
10-15 reps
-
3
Leaning Overhead Tricep Extension
2
8-12 reps
-
4
Upright Row (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Bicep Curl (Cable)
2
10-15 reps
-
3
Leaning Overhead Tricep Extension
2
8-12 reps
-
4
Upright Row (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Bicep Curl (Cable)
2
10-15 reps
-
3
Leaning Overhead Tricep Extension
2
8-12 reps
-
4
Upright Row (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Bicep Curl (Cable)
2
10-15 reps
-
3
Leaning Overhead Tricep Extension
2
8-12 reps
-
4
Upright Row (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heel Raised Squats
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heel Raised Squats
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heel Raised Squats
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heel Raised Squats
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
6-15 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Narrow Neutral Grip Pulldown
2
8-12 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Behind-the-Neck Lat Pulldown
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
6-15 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Narrow Neutral Grip Pulldown
2
8-12 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Behind-the-Neck Lat Pulldown
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
6-15 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Narrow Neutral Grip Pulldown
2
8-12 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Behind-the-Neck Lat Pulldown
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
2
6-15 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Narrow Neutral Grip Pulldown
2
8-12 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Behind-the-Neck Lat Pulldown
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Bicep Curl (Cable)
2
10-15 reps
-
3
Leaning Overhead Tricep Extension
2
8-12 reps
-
4
Upright Row (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Bicep Curl (Cable)
2
10-15 reps
-
3
Leaning Overhead Tricep Extension
2
8-12 reps
-
4
Upright Row (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Bicep Curl (Cable)
2
10-15 reps
-
3
Leaning Overhead Tricep Extension
2
8-12 reps
-
4
Upright Row (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Bicep Curl (Cable)
2
10-15 reps
-
3
Leaning Overhead Tricep Extension
2
8-12 reps
-
4
Upright Row (Barbell)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)2 Sets
4-6 Reps
-
2
Heel Raised Squats5 Sets
5 Reps
-
3
Zercher Jefferson Curls3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)2 Sets
6-8 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)2 Sets
5-15 Reps
-
3
Seated Military Press (Barbell)2 Sets
6-10 Reps
-
4
Pendlay Row2 Sets
4-6 Reps
-
5
Military Press (Barbell)2 Sets
6-10 Reps
-
6
Yates Row2 Sets
8-12 Reps
-
Day 3
1
V-Handle Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
2
Bicep Curl (Cable)2 Sets
10-15 Reps
-
3
Leaning Overhead Tricep Extension2 Sets
8-12 Reps
-
4
Upright Row (Barbell)2 Sets
10-15 Reps
-
5
Bicep Curl (EZ Bar)2 Sets
6-10 Reps
-
Day 4
1
Heel Raised Squats5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
Day 5
1
Bench Press (Barbell)2 Sets
6-8 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)2 Sets
6-15 Reps
-
3
Bench Press (Close Grip)2 Sets
6-10 Reps
-
4
Narrow Neutral Grip Pulldown2 Sets
8-12 Reps
-
5
Bench Press (Wide Grip)2 Sets
8-12 Reps
-
6
Behind-the-Neck Lat Pulldown2 Sets
10-15 Reps
-
Day 6
1
V-Handle Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
2
Bicep Curl (Cable)2 Sets
10-15 Reps
-
3
Leaning Overhead Tricep Extension2 Sets
8-12 Reps
-
4
Upright Row (Barbell)2 Sets
10-15 Reps
-
5
Bicep Curl (EZ Bar)2 Sets
6-10 Reps
-