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I am the Night

by Brandon_Garrett_110608

Program Description

Someone has to save this city

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 26, 2025 07:35
  • Last Edited
    Nov 26, 2025 10:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Chest
10%
Quadriceps
8.1%
Forearms
8%
Hamstrings
8%
Front Delts
7.6%
Abs
7.5%
Glutes
7.1%
Lats
6.5%
Biceps
6.3%
Neck
5.3%
Upper Back
4.9%
Middle Delts
4.7%
Lower Back
1.7%
Adductors
1.1%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Squat (Barbell)
4
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Skull Crusher (Dumbbell)
2
8-12 reps
-
7A
Incline Curl (Dumbbell)
2
10-15 reps
-
7B
Katana Extension
2
15 reps
-
8A
Hanging Leg Raise
2
10-15 reps
-
8B
Cable Crunch
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Squat (Barbell)
4
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Skull Crusher (Dumbbell)
2
8-12 reps
-
7A
Incline Curl (Dumbbell)
2
10-15 reps
-
7B
Katana Extension
2
15 reps
-
8A
Hanging Leg Raise
2
10-15 reps
-
8B
Cable Crunch
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Squat (Barbell)
4
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Skull Crusher (Dumbbell)
2
8-12 reps
-
7A
Incline Curl (Dumbbell)
2
10-15 reps
-
7B
Katana Extension
2
15 reps
-
8A
Hanging Leg Raise
2
10-15 reps
-
8B
Cable Crunch
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Squat (Barbell)
4
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6A
Hammer Curl
2
8-12 reps
-
6B
Skull Crusher (Dumbbell)
2
8-12 reps
-
7A
Incline Curl (Dumbbell)
2
10-15 reps
-
7B
Katana Extension
2
15 reps
-
8A
Hanging Leg Raise
2
10-15 reps
-
8B
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20-30 reps
-
2
Neck Flexion
2
20-30 reps
-
3
Wrist Roller (Extension)
2
5-7 reps
-
4
Wrist Roller (Flexion)
2
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20-30 reps
-
2
Neck Flexion
2
20-30 reps
-
3
Wrist Roller (Extension)
2
5-7 reps
-
4
Wrist Roller (Flexion)
2
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20-30 reps
-
2
Neck Flexion
2
20-30 reps
-
3
Wrist Roller (Extension)
2
5-7 reps
-
4
Wrist Roller (Flexion)
2
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20-30 reps
-
2
Neck Flexion
2
20-30 reps
-
3
Wrist Roller (Extension)
2
5-7 reps
-
4
Wrist Roller (Flexion)
2
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
-
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Walking Barbell Lunge
2
16-20 reps
-
5A
Lying Leg Curl
2
8-12 reps
-
5B
Hip Thrust (Machine)
2
10-15 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7A
Horizontal Expander Pull Apart
2
10-15 reps
-
7B
Decline Sit Up (Weighted)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
-
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Walking Barbell Lunge
2
16-20 reps
-
5A
Lying Leg Curl
2
8-12 reps
-
5B
Hip Thrust (Machine)
2
10-15 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7A
Horizontal Expander Pull Apart
2
10-15 reps
-
7B
Decline Sit Up (Weighted)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
-
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Walking Barbell Lunge
2
16-20 reps
-
5A
Lying Leg Curl
2
8-12 reps
-
5B
Hip Thrust (Machine)
2
10-15 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7A
Horizontal Expander Pull Apart
2
10-15 reps
-
7B
Decline Sit Up (Weighted)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
-
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Walking Barbell Lunge
2
16-20 reps
-
5A
Lying Leg Curl
2
8-12 reps
-
5B
Hip Thrust (Machine)
2
10-15 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7A
Horizontal Expander Pull Apart
2
10-15 reps
-
7B
Decline Sit Up (Weighted)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20-30 reps
-
2
Neck Flexion
2
20-30 reps
-
3
Wrist Roller (Extension)
2
5-7 reps
-
4
Wrist Roller (Flexion)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20-30 reps
-
2
Neck Flexion
2
20-30 reps
-
3
Wrist Roller (Extension)
2
5-7 reps
-
4
Wrist Roller (Flexion)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20-30 reps
-
2
Neck Flexion
2
20-30 reps
-
3
Wrist Roller (Extension)
2
5-7 reps
-
4
Wrist Roller (Flexion)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
20-30 reps
-
2
Neck Flexion
2
20-30 reps
-
3
Wrist Roller (Extension)
2
5-7 reps
-
4
Wrist Roller (Flexion)
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
5
3-6 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Ring Row
3
10-15 reps
-
4A
Deficit Push Up
2
10-20 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5A
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
French Press
2
10-20 reps
-
6A
Standing Pullover (Cable)
2
10-15 reps
-
6B
Shrug (Dumbbell)
2
10-20 reps
-
7
Russian Twist (Dumbbell)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
5
3-6 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Ring Row
3
10-15 reps
-
4A
Deficit Push Up
2
10-20 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5A
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
French Press
2
10-20 reps
-
6A
Standing Pullover (Cable)
2
10-15 reps
-
6B
Shrug (Dumbbell)
2
10-20 reps
-
7
Russian Twist (Dumbbell)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
5
3-6 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Ring Row
3
10-15 reps
-
4A
Deficit Push Up
2
10-20 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5A
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
French Press
2
10-20 reps
-
6A
Standing Pullover (Cable)
2
10-15 reps
-
6B
Shrug (Dumbbell)
2
10-20 reps
-
7
Russian Twist (Dumbbell)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
5
3-6 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Ring Row
3
10-15 reps
-
4A
Deficit Push Up
2
10-20 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5A
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5B
French Press
2
10-20 reps
-
6A
Standing Pullover (Cable)
2
10-15 reps
-
6B
Shrug (Dumbbell)
2
10-20 reps
-
7
Russian Twist (Dumbbell)
2
10-20 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Neck Extension
2 Sets
20-30 Reps
-
2
Neck Flexion
2 Sets
20-30 Reps
-
3
Wrist Roller (Extension)
2 Sets
5-7 Reps
-
4
Wrist Roller (Flexion)
2 Sets
5-7 Reps
-
Day 4
1
Neck Extension
2 Sets
20-30 Reps
-
2
Neck Flexion
2 Sets
20-30 Reps
-
3
Wrist Roller (Extension)
2 Sets
5-7 Reps
-
4
Wrist Roller (Flexion)
2 Sets
5-7 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
3-6 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
3
Squat (Barbell)
4 Sets
5-8 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6A
Hammer Curl
2 Sets
8-12 Reps
-
6B
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
-
7A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
-
7B
Katana Extension
2 Sets
15 Reps
-
8A
Hanging Leg Raise
2 Sets
10-15 Reps
-
8B
Cable Crunch
2 Sets
10-15 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
3-6 Reps
-
2
Close Grip Bench Press (Smith Machine)
4 Sets
6-10 Reps
-
3
Lat Pulldown
4 Sets
8-12 Reps
-
4
Walking Barbell Lunge
2 Sets
16-20 Reps
-
5A
Lying Leg Curl
2 Sets
8-12 Reps
-
5B
Hip Thrust (Machine)
2 Sets
10-15 Reps
-
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
-
6B
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
-
7A
Horizontal Expander Pull Apart
2 Sets
10-15 Reps
-
7B
Decline Sit Up (Weighted)
2 Sets
8-10 Reps
-
Day 5
1
Hatfield Squat (Safety Squat Bar)
5 Sets
3-6 Reps
-
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
3
Ring Row
3 Sets
10-15 Reps
-
4A
Deficit Push Up
2 Sets
10-20 Reps
-
4B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
5B
French Press
2 Sets
10-20 Reps
-
6A
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
6B
Shrug (Dumbbell)
2 Sets
10-20 Reps
-
7
Russian Twist (Dumbbell)
2 Sets
10-20 Reps
-