Program Description
Balanced, time efficient upper/lower with extra volume for arms and shoulders
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMay 31, 2024 10:41
- Last EditedJun 01, 2024 01:39
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
1B
Chest Supported Row (Dumbbell)
4
2A
Pec Fly (Dumbbell)
2
2B
Wide Grip Pull-Up
2
3A
Skull Crusher
3
3B
Lying Side Lateral Raise
3
4A
Bicep Curl (EZ Bar)
3
4B
Face Pull
3
5A
Standing Calf Raise
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
1B
Chest Supported Row (Dumbbell)
4
2A
Pec Fly (Dumbbell)
2
2B
Wide Grip Pull-Up
2
3A
Skull Crusher
3
3B
Lying Side Lateral Raise
3
4A
Bicep Curl (EZ Bar)
3
4B
Face Pull
3
5A
Standing Calf Raise
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
1B
Chest Supported Row (Dumbbell)
4
2A
Pec Fly (Dumbbell)
2
2B
Wide Grip Pull-Up
2
3A
Skull Crusher
3
3B
Lying Side Lateral Raise
3
4A
Bicep Curl (EZ Bar)
3
4B
Face Pull
3
5A
Standing Calf Raise
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
1B
Chest Supported Row (Dumbbell)
4
2A
Pec Fly (Dumbbell)
2
2B
Wide Grip Pull-Up
2
3A
Skull Crusher
3
3B
Lying Side Lateral Raise
3
4A
Bicep Curl (EZ Bar)
3
4B
Face Pull
3
5A
Standing Calf Raise
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
1B
Chest Supported Row (Dumbbell)
4
2A
Pec Fly (Dumbbell)
2
2B
Wide Grip Pull-Up
2
3A
Skull Crusher
3
3B
Lying Side Lateral Raise
3
4A
Bicep Curl (EZ Bar)
3
4B
Face Pull
3
5A
Standing Calf Raise
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
1B
Chest Supported Row (Dumbbell)
4
2A
Pec Fly (Dumbbell)
2
2B
Wide Grip Pull-Up
2
3A
Skull Crusher
3
3B
Lying Side Lateral Raise
3
4A
Bicep Curl (EZ Bar)
3
4B
Face Pull
3
5A
Standing Calf Raise
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
1B
Chest Supported Row (Dumbbell)
4
2A
Pec Fly (Dumbbell)
2
2B
Wide Grip Pull-Up
2
3A
Skull Crusher
3
3B
Lying Side Lateral Raise
3
4A
Bicep Curl (EZ Bar)
3
4B
Face Pull
3
5A
Standing Calf Raise
3
5B
Ab Wheel
3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
1B
Chest Supported Row (Dumbbell)
4
2A
Pec Fly (Dumbbell)
2
2B
Wide Grip Pull-Up
2
3A
Skull Crusher
3
3B
Lying Side Lateral Raise
3
4A
Bicep Curl (EZ Bar)
3
4B
Face Pull
3
5A
Standing Calf Raise
3
5B
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
1B
Standing Cross Body Cable Lateral Raise
2
2A
Hack Squat
4
2B
Bayesian Curl
4
3A
Nordic Curl
3
3B
Overhead Tricep Extension (Cable)
3
4
Romanian Deadlift (Barbell)
3
5A
Hip Adductor (Machine)
3
5B
Hip Abductor (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
1B
Standing Cross Body Cable Lateral Raise
2
2A
Hack Squat
4
2B
Bayesian Curl
4
3A
Nordic Curl
3
3B
Overhead Tricep Extension (Cable)
3
4
Romanian Deadlift (Barbell)
3
5A
Hip Adductor (Machine)
3
5B
Hip Abductor (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
1B
Standing Cross Body Cable Lateral Raise
2
2A
Hack Squat
4
2B
Bayesian Curl
4
3A
Nordic Curl
3
3B
Overhead Tricep Extension (Cable)
3
4
Romanian Deadlift (Barbell)
3
5A
Hip Adductor (Machine)
3
5B
Hip Abductor (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
1B
Standing Cross Body Cable Lateral Raise
2
2A
Hack Squat
4
2B
Bayesian Curl
4
3A
Nordic Curl
3
3B
Overhead Tricep Extension (Cable)
3
4
Romanian Deadlift (Barbell)
3
5A
Hip Adductor (Machine)
3
5B
Hip Abductor (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
1B
Standing Cross Body Cable Lateral Raise
2
2A
Hack Squat
4
2B
Bayesian Curl
4
3A
Nordic Curl
3
3B
Overhead Tricep Extension (Cable)
3
4
Romanian Deadlift (Barbell)
3
5A
Hip Adductor (Machine)
3
5B
Hip Abductor (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
1B
Standing Cross Body Cable Lateral Raise
2
2A
Hack Squat
4
2B
Bayesian Curl
4
3A
Nordic Curl
3
3B
Overhead Tricep Extension (Cable)
3
4
Romanian Deadlift (Barbell)
3
5A
Hip Adductor (Machine)
3
5B
Hip Abductor (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
1B
Standing Cross Body Cable Lateral Raise
2
2A
Hack Squat
4
2B
Bayesian Curl
4
3A
Nordic Curl
3
3B
Overhead Tricep Extension (Cable)
3
4
Romanian Deadlift (Barbell)
3
5A
Hip Adductor (Machine)
3
5B
Hip Abductor (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
1B
Standing Cross Body Cable Lateral Raise
2
2A
Hack Squat
4
2B
Bayesian Curl
4
3A
Nordic Curl
3
3B
Overhead Tricep Extension (Cable)
3
4
Romanian Deadlift (Barbell)
3
5A
Hip Adductor (Machine)
3
5B
Hip Abductor (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Elevated Feet Deficit Pushup
2
2B
Seated Row (Cable)
2
3A
Overhead Tricep Extension (Cable)
3
3B
Bayesian Curl
3
4A
Standing Cross Body Cable Lateral Raise
4
4B
Ab Wheel
4
5A
Standing Calf Raise
3
5B
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Elevated Feet Deficit Pushup
2
2B
Seated Row (Cable)
2
3A
Overhead Tricep Extension (Cable)
3
3B
Bayesian Curl
3
4A
Standing Cross Body Cable Lateral Raise
4
4B
Ab Wheel
4
5A
Standing Calf Raise
3
5B
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Elevated Feet Deficit Pushup
2
2B
Seated Row (Cable)
2
3A
Overhead Tricep Extension (Cable)
3
3B
Bayesian Curl
3
4A
Standing Cross Body Cable Lateral Raise
4
4B
Ab Wheel
4
5A
Standing Calf Raise
3
5B
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Elevated Feet Deficit Pushup
2
2B
Seated Row (Cable)
2
3A
Overhead Tricep Extension (Cable)
3
3B
Bayesian Curl
3
4A
Standing Cross Body Cable Lateral Raise
4
4B
Ab Wheel
4
5A
Standing Calf Raise
3
5B
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Elevated Feet Deficit Pushup
2
2B
Seated Row (Cable)
2
3A
Overhead Tricep Extension (Cable)
3
3B
Bayesian Curl
3
4A
Standing Cross Body Cable Lateral Raise
4
4B
Ab Wheel
4
5A
Standing Calf Raise
3
5B
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Elevated Feet Deficit Pushup
2
2B
Seated Row (Cable)
2
3A
Overhead Tricep Extension (Cable)
3
3B
Bayesian Curl
3
4A
Standing Cross Body Cable Lateral Raise
4
4B
Ab Wheel
4
5A
Standing Calf Raise
3
5B
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Elevated Feet Deficit Pushup
2
2B
Seated Row (Cable)
2
3A
Overhead Tricep Extension (Cable)
3
3B
Bayesian Curl
3
4A
Standing Cross Body Cable Lateral Raise
4
4B
Ab Wheel
4
5A
Standing Calf Raise
3
5B
Face Pull
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
4
1B
Chin-Up (Bodyweight)
4
2A
Elevated Feet Deficit Pushup
2
2B
Seated Row (Cable)
2
3A
Overhead Tricep Extension (Cable)
3
3B
Bayesian Curl
3
4A
Standing Cross Body Cable Lateral Raise
4
4B
Ab Wheel
4
5A
Standing Calf Raise
3
5B
Face Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
1B
Overhead Tricep Extension (Cable)
2
2A
Bulgarian Split Squat (Barbell)
2
2B
Bicep Curl (EZ Bar)
2
3A
Leg Press
4
3B
Lying Side Lateral Raise
4
4A
Hyperextension
3
4B
Reverse Nordic Curl
3
5A
Leg Extension
2
5B
Leg Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
1B
Overhead Tricep Extension (Cable)
2
2A
Bulgarian Split Squat (Barbell)
2
2B
Bicep Curl (EZ Bar)
2
3A
Leg Press
4
3B
Lying Side Lateral Raise
4
4A
Hyperextension
3
4B
Reverse Nordic Curl
3
5A
Leg Extension
2
5B
Leg Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
1B
Overhead Tricep Extension (Cable)
2
2A
Bulgarian Split Squat (Barbell)
2
2B
Bicep Curl (EZ Bar)
2
3A
Leg Press
4
3B
Lying Side Lateral Raise
4
4A
Hyperextension
3
4B
Reverse Nordic Curl
3
5A
Leg Extension
2
5B
Leg Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
1B
Overhead Tricep Extension (Cable)
2
2A
Bulgarian Split Squat (Barbell)
2
2B
Bicep Curl (EZ Bar)
2
3A
Leg Press
4
3B
Lying Side Lateral Raise
4
4A
Hyperextension
3
4B
Reverse Nordic Curl
3
5A
Leg Extension
2
5B
Leg Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
1B
Overhead Tricep Extension (Cable)
2
2A
Bulgarian Split Squat (Barbell)
2
2B
Bicep Curl (EZ Bar)
2
3A
Leg Press
4
3B
Lying Side Lateral Raise
4
4A
Hyperextension
3
4B
Reverse Nordic Curl
3
5A
Leg Extension
2
5B
Leg Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
1B
Overhead Tricep Extension (Cable)
2
2A
Bulgarian Split Squat (Barbell)
2
2B
Bicep Curl (EZ Bar)
2
3A
Leg Press
4
3B
Lying Side Lateral Raise
4
4A
Hyperextension
3
4B
Reverse Nordic Curl
3
5A
Leg Extension
2
5B
Leg Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
1B
Overhead Tricep Extension (Cable)
2
2A
Bulgarian Split Squat (Barbell)
2
2B
Bicep Curl (EZ Bar)
2
3A
Leg Press
4
3B
Lying Side Lateral Raise
4
4A
Hyperextension
3
4B
Reverse Nordic Curl
3
5A
Leg Extension
2
5B
Leg Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
2
1B
Overhead Tricep Extension (Cable)
2
2A
Bulgarian Split Squat (Barbell)
2
2B
Bicep Curl (EZ Bar)
2
3A
Leg Press
4
3B
Lying Side Lateral Raise
4
4A
Hyperextension
3
4B
Reverse Nordic Curl
3
5A
Leg Extension
2
5B
Leg Curl
2
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)4 Sets
1B
Chest Supported Row (Dumbbell)4 Sets
2A
Pec Fly (Dumbbell)2 Sets
2B
Wide Grip Pull-Up2 Sets
3A
Skull Crusher3 Sets
3B
Lying Side Lateral Raise3 Sets
4A
Bicep Curl (EZ Bar)3 Sets
4B
Face Pull3 Sets
5A
Standing Calf Raise3 Sets
5B
Ab Wheel3 Sets
Day 2
1A
Front Squat (Barbell)2 Sets
1B
Standing Cross Body Cable Lateral Raise2 Sets
2A
Hack Squat4 Sets
2B
Bayesian Curl4 Sets
3A
Nordic Curl3 Sets
3B
Overhead Tricep Extension (Cable)3 Sets
4
Romanian Deadlift (Barbell)3 Sets
5A
Hip Adductor (Machine)3 Sets
5B
Hip Abductor (Machine)3 Sets
Day 3
1A
Cambered Bar Barbell Bench press4 Sets
1B
Chin-Up (Bodyweight)4 Sets
2A
Elevated Feet Deficit Pushup2 Sets
2B
Seated Row (Cable)2 Sets
3A
Overhead Tricep Extension (Cable)3 Sets
3B
Bayesian Curl3 Sets
4A
Standing Cross Body Cable Lateral Raise4 Sets
4B
Ab Wheel4 Sets
5A
Standing Calf Raise3 Sets
5B
Face Pull3 Sets
Day 4
1A
Bulgarian Split Squat (Barbell)2 Sets
1B
Overhead Tricep Extension (Cable)2 Sets
2A
Bulgarian Split Squat (Barbell)2 Sets
2B
Bicep Curl (EZ Bar)2 Sets
3A
Leg Press4 Sets
3B
Lying Side Lateral Raise4 Sets
4A
Hyperextension3 Sets
4B
Reverse Nordic Curl3 Sets
5A
Leg Extension2 Sets
5B
Leg Curl2 Sets