Program Description
This is not a beginner-friendly program. Don’t let the low percentages fool you. The program is incredibly intense. This is the first part in a Beginner—>Intermediate—>Advanced progression The largest change throughout the 6 weeks is the prescribed rest period between sets. Rest periods are as follows: Week 1-2: 4min Week 3-4: 3min Week 5-6: 2min Good luck!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedDec 20, 2025 08:57
- Last EditedDec 21, 2025 02:26
Muscle Engagement
Front
Back
MuscleSet
Abs
14.4%
Front Delts
12.9%
Triceps
12.4%
Quadriceps
11.1%
Glutes
9.6%
Chest
7.5%
Hamstrings
7.2%
Middle Delts
6%
Lower Back
4.1%
Upper Back
4%
Biceps
3.1%
Adductors
2.4%
Lats
1.8%
Olympic
1.5%
Forearms
1.1%
Rear Delts
0.5%
Cardio
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
54%
2
Squat (Barbell)
10
10 reps
54%
3
Lunge (Barbell)
3
10 reps
54%
4A
Back Extension
3
20 reps
-
4B
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
54%
2
Deadlift (Barbell)
10
10 reps
54%
3
Lunge (Barbell)
3
10 reps
54%
4
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
54%
2
Squat (Barbell)
10
10 reps
54%
3
Lunge (Barbell)
3
10 reps
54%
4A
Back Extension
3
20 reps
-
4B
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
54%
2
Deadlift (Barbell)
10
10 reps
54%
3
Lunge (Barbell)
3
10 reps
54%
4
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
54%
2
Squat (Barbell)
10
10 reps
54%
3
Lunge (Barbell)
3
10 reps
54%
4A
Back Extension
3
20 reps
-
4B
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
54%
2
Deadlift (Barbell)
10
10 reps
54%
3
Lunge (Barbell)
3
10 reps
54%
4
Sit Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
54%
3
Clean Pull
3
10 reps
54%
4A
Plank
3
1 mins
-
4B
Sit Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
54%
3
Clean Pull
3
10 reps
54%
4A
Plank
3
1 mins
-
4B
Sit Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
54%
3
Clean Pull
3
10 reps
54%
4A
Plank
3
1 mins
-
4B
Sit Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
54%
3
Clean Pull
3
10 reps
54%
4A
Plank
3
1 mins
-
4B
Sit Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Shrug (Barbell)
4
10 reps
54%
3
Clean Pull
3
10 reps
54%
4A
Plank
3
1 mins
-
4B
Sit Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Shrug (Barbell)
4
10 reps
54%
3
Clean Pull
3
10 reps
54%
4A
Plank
3
1 mins
-
4B
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
10 reps
54%
2
Lateral Raise (Dumbbell)
3
10 reps
54%
3
Bicep Curl (Barbell)
5
10 reps
54%
4A
Plank
3
1 mins
-
4B
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
10 reps
54%
2
Lateral Raise (Dumbbell)
3
10 reps
54%
3
Bicep Curl (Barbell)
5
10 reps
54%
4A
Plank
3
1 mins
-
4B
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
10 reps
54%
2
Lateral Raise (Dumbbell)
3
10 reps
54%
3
Bicep Curl (Barbell)
3
10 reps
54%
4A
Sit Up
3
20 reps
-
4B
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
10 reps
54%
2
Lateral Raise (Dumbbell)
3
10 reps
54%
3
Bicep Curl (Barbell)
3
10 reps
54%
4A
Sit Up
3
20 reps
-
4B
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
10 reps
54%
2
Bicep Curl (Barbell)
5
10 reps
54%
3A
Sit Up
3
20 reps
-
3B
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
10 reps
54%
2
Bicep Curl (Barbell)
5
10 reps
54%
3A
Sit Up
3
20 reps
-
3B
Back Extension
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
54%
2
Bench Press (Close Grip)
3
10 reps
54%
3
Incline Bench Press (Barbell)
3
10 reps
54%
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Push Up
3
AMRAP
RPE 10
6A
Plank
3
1 mins
-
6B
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
54%
2
Bench Press (Close Grip)
3
10 reps
54%
3
Incline Bench Press (Barbell)
3
10 reps
54%
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Push Up
3
AMRAP
RPE 10
6A
Plank
3
1 mins
-
6B
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
54%
2
Bench Press (Close Grip)
3
10 reps
54%
3
Incline Bench Press (Barbell)
3
10 reps
54%
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Push Up
3
AMRAP
RPE 10
6A
Plank
3
1 mins
-
6B
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
54%
2
Bench Press (Close Grip)
3
10 reps
54%
3
Incline Bench Press (Barbell)
3
10 reps
54%
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Push Up
3
AMRAP
RPE 10
6A
Plank
3
1 mins
-
6B
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
54%
2
Bench Press (Close Grip)
3
10 reps
54%
3
Incline Bench Press (Barbell)
3
10 reps
54%
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Push Up
3
AMRAP
RPE 10
6A
Plank
3
1 mins
-
6B
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
54%
2
Bench Press (Close Grip)
3
10 reps
54%
3
Incline Bench Press (Barbell)
3
10 reps
54%
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Push Up
3
AMRAP
RPE 10
6A
Plank
3
1 mins
-
6B
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
20 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)3 Sets
10 Reps
54%
2
Squat (Barbell)10 Sets
10 Reps
54%
3
Lunge (Barbell)3 Sets
10 Reps
54%
4A
Back Extension3 Sets
20 Reps
-
4B
Sit Up3 Sets
20 Reps
-
Day 2
1
Pull-Up (Bodyweight)1 Set
AMRAP
@10
2
Bent Over Row (Barbell)4 Sets
10 Reps
54%
3
Clean Pull3 Sets
10 Reps
54%
4A
Plank3 Sets
1 mins
-
4B
Sit Up3 Sets
20 Reps
-
Day 3
1
Overhead Press (Barbell)10 Sets
10 Reps
54%
2
Lateral Raise (Dumbbell)3 Sets
10 Reps
54%
3
Bicep Curl (Barbell)5 Sets
10 Reps
54%
4A
Plank3 Sets
1 mins
-
4B
Sit Up3 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)3 Sets
10 Reps
54%
2
Bench Press (Close Grip)3 Sets
10 Reps
54%
3
Incline Bench Press (Barbell)3 Sets
10 Reps
54%
4
Dip (Bodyweight)3 Sets
AMRAP
@10
5
Push Up3 Sets
AMRAP
@10
6A
Plank3 Sets
1 mins
-
6B
Sit Up3 Sets
20 Reps
-
Day 5
1
Cardio (LISS)1 Set
20 mins
-