Program Description
To have comprehensive garage gym equipment level workout routine.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 21, 2025 09:52
- Last EditedNov 21, 2025 10:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Chest
12.5%
Quadriceps
11.4%
Front Delts
10.3%
Lats
8.5%
Glutes
8.5%
Upper Back
8.1%
Hamstrings
6.3%
Middle Delts
5.5%
Biceps
5.5%
Abs
3%
Adductors
2.2%
Lower Back
0.7%
Forearms
0.7%
Rear Delts
0.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Squat (Barbell)
3
-
2B
Kettlebell Swing
3
-
3A
Bicep Curl (Dumbbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Dip (Bodyweight)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
-
1B
Dip (Bodyweight)
3
-
2
Goblet Squat
3
-
3
Kettlebell Swing
3
-
4A
Dip (Bodyweight)
3
-
4B
Seated Shoulder Press (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Bench Press (Dumbbell)
3
-
2A
Kettlebell Swing
3
-
2B
Chest Fly (Dumbbell)
3
-
3A
Tricep Kickback
3
-
3B
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
-
1B
Chin-Up (Bodyweight)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Barbell Row
3
-
3A
Push Up
3
-
3B
Chin-Up (Bodyweight)
3
-
4A
Squat (Barbell)
3
-
4B
Goblet Squat
3
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
-
1B
Chin-Up (Bodyweight)3 Sets
-
2A
Squat (Barbell)3 Sets
-
2B
Kettlebell Swing3 Sets
-
3A
Bicep Curl (Dumbbell)3 Sets
-
3B
Tricep Pushdown (Cable)3 Sets
-
4A
Dip (Bodyweight)3 Sets
-
4B
Lateral Raise (Dumbbell)3 Sets
-
Day 2
1A
Dumbbell Row3 Sets
-
1B
Dip (Bodyweight)3 Sets
-
2
Goblet Squat3 Sets
-
3
Kettlebell Swing3 Sets
-
4A
Dip (Bodyweight)3 Sets
-
4B
Seated Shoulder Press (Dumbbell)3 Sets
-
Day 3
1A
Deadlift (Barbell)3 Sets
-
1B
Bench Press (Dumbbell)3 Sets
-
2A
Kettlebell Swing3 Sets
-
2B
Chest Fly (Dumbbell)3 Sets
-
3A
Tricep Kickback3 Sets
-
3B
Bicep Curl (Dumbbell)3 Sets
-
Day 4
1A
Bench Press (Barbell)3 Sets
-
1B
Chin-Up (Bodyweight)3 Sets
-
2A
Overhead Press (Dumbbell)3 Sets
-
2B
Barbell Row3 Sets
-
3A
Push Up3 Sets
-
3B
Chin-Up (Bodyweight)3 Sets
-
4A
Squat (Barbell)3 Sets
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4B
Goblet Squat3 Sets
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