Program Description
Maintaining mass when your life gets turned upside down. Run this twice a week, or more. Try to keep at least 1 rest day between sessions. Go heavy, go hard. You will also work on conditioning.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedMar 30, 2024 04:01
- Last EditedJun 21, 2024 09:55
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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
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Prayer
4
3B
Neck Work
5
4A
Lat Pulldown
3
4B
Lateral Raise (Dumbbell)
3
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Prayer
4
3B
Neck Work
5
4A
Lat Pulldown
3
4B
Lateral Raise (Dumbbell)
3
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Prayer
4
3B
Neck Work
5
4A
Lat Pulldown
3
4B
Lateral Raise (Dumbbell)
3
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Prayer
4
3B
Neck Work
5
4A
Lat Pulldown
3
4B
Lateral Raise (Dumbbell)
3
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Prayer
4
3B
Neck Work
5
4A
Lat Pulldown
3
4B
Lateral Raise (Dumbbell)
3
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Prayer
4
3B
Neck Work
5
4A
Lat Pulldown
3
4B
Lateral Raise (Dumbbell)
3
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Prayer
4
3B
Neck Work
5
4A
Lat Pulldown
3
4B
Lateral Raise (Dumbbell)
3
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Tricep Pushdown (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2A
Goblet Squat
3
10 reps
2B
Romanian Deadlift (Barbell)
3
10 reps
3A
Lat Prayer
4
3B
Neck Work
5
4A
Lat Pulldown
3
4B
Lateral Raise (Dumbbell)
3
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
1B
Hammer Strength Bench Press
3
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
1B
Hammer Strength Bench Press
3
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
1B
Hammer Strength Bench Press
3
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
1B
Hammer Strength Bench Press
3
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
1B
Hammer Strength Bench Press
3
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
1B
Hammer Strength Bench Press
3
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
1B
Hammer Strength Bench Press
3
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
3
1B
Hammer Strength Bench Press
3
2A
Hamstring Curl
3
2B
Chest Fly (Dumbbell)
3
3A
Neck Work
4
3B
Standing Calf Raise
4
4A
Parralel Pullup
3
4B
Rear Delt Fly (Machine)
3
5A
Hammer Curl
3
5B
Overhead Tricep Extension (Cable)
3
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
2A
Goblet Squat3 Sets
10 Reps
2B
Romanian Deadlift (Barbell)3 Sets
10 Reps
3A
Lat Prayer4 Sets
3B
Neck Work5 Sets
4A
Lat Pulldown3 Sets
4B
Lateral Raise (Dumbbell)3 Sets
5A
Bicep Curl (Dumbbell)3 Sets
12 Reps
5B
Tricep Pushdown (Cable)3 Sets
12 Reps
Day 2
1A
Box Squat (Barbell)3 Sets
1B
Hammer Strength Bench Press3 Sets
2A
Hamstring Curl3 Sets
2B
Chest Fly (Dumbbell)3 Sets
3A
Neck Work4 Sets
3B
Standing Calf Raise4 Sets
4A
Parralel Pullup3 Sets
4B
Rear Delt Fly (Machine)3 Sets
5A
Hammer Curl3 Sets
5B
Overhead Tricep Extension (Cable)3 Sets