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Eazy Gainz

by Jonathan W.

Program Description

Unlock your potential with Eazy Gainz, a 6-week program designed for those ready to build muscle and strength without the complexity. Training four days a week, this straightforward regimen focuses on compound movements and progressive overload to ensure consistent gains. Perfect for lifters of all levels, Eazy Gainz simplifies your path to a stronger physique while keeping your workouts efficient and effective. Get ready to transform your training and see real results!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 01, 2025 06:49
  • Last Edited
    Dec 01, 2025 06:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Abs
10%
Front Delts
9.3%
Glutes
9.3%
Hamstrings
8.8%
Quadriceps
8.3%
Upper Back
8.3%
Biceps
7.1%
Chest
6.3%
Lats
6.3%
Middle Delts
4.4%
Rear Delts
2.4%
Forearms
2.4%
Calves
2%
Adductors
1.7%
Lower Back
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9
8A
Cable Crunch
2
12 reps
-
8B
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9
8A
Cable Crunch
2
12 reps
-
8B
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9
8A
Cable Crunch
2
12 reps
-
8B
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9
8A
Cable Crunch
2
12 reps
-
8B
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9
8A
Cable Crunch
2
12 reps
-
8B
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9
8A
Cable Crunch
2
12 reps
-
8B
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Goblet Squat
3
10-12 reps
RPE 8
4
Hamstring Curl (Cable)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
2
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-15 reps
-
7A
Hanging Knee Raise
2
12 reps
-
7B
Woodchoppers (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Goblet Squat
3
10-12 reps
RPE 8
4
Hamstring Curl (Cable)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
2
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-15 reps
-
7A
Hanging Knee Raise
2
12 reps
-
7B
Woodchoppers (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Goblet Squat
3
10-12 reps
RPE 8
4
Hamstring Curl (Cable)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
2
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-15 reps
-
7A
Hanging Knee Raise
2
12 reps
-
7B
Woodchoppers (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Goblet Squat
3
10-12 reps
RPE 8
4
Hamstring Curl (Cable)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
2
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-15 reps
-
7A
Hanging Knee Raise
2
12 reps
-
7B
Woodchoppers (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Goblet Squat
3
10-12 reps
RPE 8
4
Hamstring Curl (Cable)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
2
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-15 reps
-
7A
Hanging Knee Raise
2
12 reps
-
7B
Woodchoppers (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Goblet Squat
3
10-12 reps
RPE 8
4
Hamstring Curl (Cable)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
2
12-15 reps
RPE 9
6
Standing Calf Raise
4
12-15 reps
-
7A
Hanging Knee Raise
2
12 reps
-
7B
Woodchoppers (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
8A
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
8B
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
8A
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
8B
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
8A
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
8B
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
8A
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
8B
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
8A
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
8B
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
8A
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
8B
Side Plank
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
RPE 8
2
Overhead Press (Barbell)
3
5-6 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 8
6B
Tricep Extension (Cable)
3
12 reps
RPE 8
7A
Sit Up (Weighted)
2
15 reps
RPE 9
7B
Russian Twist (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
RPE 8
2
Overhead Press (Barbell)
3
5-6 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 8
6B
Tricep Extension (Cable)
3
12 reps
RPE 8
7A
Sit Up (Weighted)
2
15 reps
RPE 9
7B
Russian Twist (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
RPE 8
2
Overhead Press (Barbell)
3
5-6 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 8
6B
Tricep Extension (Cable)
3
12 reps
RPE 8
7A
Sit Up (Weighted)
2
15 reps
RPE 9
7B
Russian Twist (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
RPE 8
2
Overhead Press (Barbell)
3
5-6 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 8
6B
Tricep Extension (Cable)
3
12 reps
RPE 8
7A
Sit Up (Weighted)
2
15 reps
RPE 9
7B
Russian Twist (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
RPE 8
2
Overhead Press (Barbell)
3
5-6 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 8
6B
Tricep Extension (Cable)
3
12 reps
RPE 8
7A
Sit Up (Weighted)
2
15 reps
RPE 9
7B
Russian Twist (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
RPE 8
2
Overhead Press (Barbell)
3
5-6 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 8
6B
Tricep Extension (Cable)
3
12 reps
RPE 8
7A
Sit Up (Weighted)
2
15 reps
RPE 9
7B
Russian Twist (Dumbbell)
2
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
7
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
8A
Cable Crunch
1 Set
1 Set
12 Reps
12 Reps
-
-
8B
Plank
1 Set
1 Set
1 mins
1 mins
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
5-6 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Goblet Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Hamstring Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Glute Kickback (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
7A
Hanging Knee Raise
1 Set
1 Set
12 Reps
12 Reps
-
-
7B
Woodchoppers (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
7
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9
8A
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-
8B
Side Plank
1 Set
1 Set
0.5 mins
0.5 mins
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
4-5 Reps
4-5 Reps
4-5 Reps
@8
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
6A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7A
Sit Up (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@9
7B
Russian Twist (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
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