logo
BoostcampPNG

:)

by :)
1 athletes joined

Program Description

This program is focused on building a aesthetic physique and strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 08, 2024 07:02
  • Last Edited
    Jun 18, 2025 07:53

Summary

Get ready to transform your strength and conditioning with this 4-week program designed for dedicated lifters! Comprising five days of intense workouts each week, you'll tackle a variety of compound movements and supersets, including deadlifts, squats, and chin-ups, all tailored to build muscle and enhance your performance. Perfect for those with access to a garage gym, this program will challenge your limits and help you achieve your fitness goals. Embrace the grind and watch your strength soar!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8
2A
Chin-Up (Assisted)
1
1
10 reps
6 reps
RPE 10
RPE 10
2B
Dip (Weighted)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8
2A
Chin-Up (Assisted)
1
1
10 reps
6 reps
RPE 10
RPE 10
2B
Dip (Weighted)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8
2A
Chin-Up (Assisted)
1
1
10 reps
6 reps
RPE 10
RPE 10
2B
Dip (Weighted)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8
2A
Chin-Up (Assisted)
1
1
10 reps
6 reps
RPE 10
RPE 10
2B
Dip (Weighted)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
2
Tricep Extension (Barbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
2
Tricep Extension (Barbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
2
Tricep Extension (Barbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
2
Tricep Extension (Barbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 8.5
2A
Bench Press (Barbell)
1
1
10 reps
6 reps
RPE 8
RPE 8.5
2B
Dumbbell Row
1
1
10 reps
8 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 8.5
2A
Bench Press (Barbell)
1
1
10 reps
6 reps
RPE 8
RPE 8.5
2B
Dumbbell Row
1
1
10 reps
8 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 8.5
2A
Bench Press (Barbell)
1
1
10 reps
6 reps
RPE 8
RPE 8.5
2B
Dumbbell Row
1
1
10 reps
8 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 8.5
2A
Bench Press (Barbell)
1
1
10 reps
6 reps
RPE 8
RPE 8.5
2B
Dumbbell Row
1
1
10 reps
8 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3B
French Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3B
French Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3B
French Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3B
French Press
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
@8
2A
Chin-Up (Assisted)
1 Set
1 Set
10 Reps
6 Reps
@10
@10
2B
Dip (Weighted)
1 Set
1 Set
10 Reps
6 Reps
@10
@10
Day 2
1
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
6 Reps
@10
@10
2
Tricep Extension (Barbell)
1 Set
1 Set
10 Reps
6 Reps
@10
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@8.5
2A
Bench Press (Barbell)
1 Set
1 Set
10 Reps
6 Reps
@8
@8.5
2B
Dumbbell Row
1 Set
1 Set
10 Reps
8 Reps
@8
@8.5
Day 4
1
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
Day 5
1
Squat (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@9
2
Deadlift (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@8.5
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
3B
French Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9