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Keep it fun

by Dylan G.

Program Description

Keeping it fun to keep consistent

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 08:33
  • Last Edited
    Jul 23, 2025 09:56

Summary

Unleash your potential with the "Keep it Fun" program, a dynamic 12-week journey designed to keep your workouts engaging and effective. Committing to 4 days a week, you'll tackle a variety of exercises, including lat pulldowns, squats, and supersets that challenge your strength and endurance. This program is perfect for those looking to build muscle and improve overall fitness while enjoying the process. Get ready to transform your routine and have a blast in your garage gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Front Delts
13.3%
Biceps
11.1%
Middle Delts
10.7%
Chest
8.8%
Hamstrings
7%
Upper Back
6.4%
Abs
5.9%
Lats
5.3%
Glutes
5.3%
Calves
2.9%
Quadriceps
2.5%
Lower Back
2.3%
Forearms
1.8%
Adductors
0.8%
Rear Delts
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3A
Chest Fly (Cable)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Decline Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Upright Row (Barbell)
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3A
Incline Curl (Dumbbell)
3
10 reps
-
3B
Dips Between Chairs
3
15 reps
-
4
Hanging Leg Raise
2
-
5
Glute Bridge (Band)
2
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
8 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
3A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3B
Upright Row (Barbell)
3 Sets
10 Reps
-
4A
Bicep Curl (Barbell)
3 Sets
10 Reps
-
4B
Hammer Curl
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Bench Press (Barbell)
2 Sets
8 Reps
-
3
Overhead Press (Barbell)
2 Sets
8 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Calf Raise (Leg Press)
3 Sets
10 Reps
-
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Tricep Extension (Cable)
3 Sets
10 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
3B
Dips Between Chairs
3 Sets
15 Reps
-
4
Hanging Leg Raise
2 Sets
-
5
Glute Bridge (Band)
2 Sets
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Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Chest Fly (Cable)
3 Sets
10 Reps
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3B
Lateral Raise (Dumbbell)
3 Sets
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4
Tricep Pushdown (Cable)
3 Sets
12 Reps
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5
Decline Crunch
2 Sets
15 Reps
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