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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Quadriceps
12.3%
Biceps
12%
Glutes
9.6%
Abs
7.9%
Hamstrings
6.8%
Lats
6.8%
Upper Back
6.8%
Chest
6.8%
Front Delts
6.8%
Forearms
3.2%
Lower Back
2.7%
Adductors
2.7%
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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