Program Description
Intermediate lean muscle and strength
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout120 minutes
- CreatedJan 16, 2025 11:45
- Last EditedJun 18, 2025 07:51
Summary
Unleash your potential with the "2nd Half" program, a comprehensive 6-week training plan designed for those ready to elevate their strength and conditioning. Committing to 6 days a week, you'll tackle a variety of compound movements like Trap Bar Squats and Pull-Ups, ensuring balanced development across all major muscle groups. This program is perfect for lifters looking to push their limits and achieve tangible results in a supportive garage gym environment. Get ready to transform your physique and build lasting strength!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.7%
Triceps
10%
Upper Back
9.9%
Quadriceps
9.5%
Chest
9.2%
Hamstrings
8.8%
Biceps
8.3%
Front Delts
7.6%
Glutes
7.1%
Middle Delts
6.5%
Calves
3%
Abs
2.7%
Lower Back
2.3%
Rear Delts
1.6%
Forearms
1.3%
Adductors
0.5%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Trap Bar Squat4 Sets
6-12 Reps
-
2
Trap Bar Deadlift4 Sets
8-12 Reps
-
3
Goblet Squat4 Sets
8-12 Reps
-
4
Hip Thrust (Dumbbell)4 Sets
8-12 Reps
-
5
Standing Calf Raise4 Sets
15-20 Reps
-
Day 5
1
Pull-Up (Weighted)5 Sets
5-12 Reps
-
2
Bent Over Row (Dumbbell)5 Sets
8-12 Reps
-
3
Reverse Grip Barbell Row4 Sets
6-12 Reps
-
4
Pullover (Dumbbell)4 Sets
8-12 Reps
-
5
Hammer Curl3 Sets
10-15 Reps
-
6
Reverse Bicep Curl (Dumbbell)3 Sets
10-15 Reps
-
7
Single-Leg Leg Curl4 Sets
5-12 Reps
-
Day 1
1
Bench Press (Dumbbell)5 Sets
8-12 Reps
-
2
Dip (Weighted)3 Sets
6-12 Reps
-
3
Floor Press (Dumbbell)4 Sets
6-12 Reps
-
4
Seated Overhead Press (Dumbbell)3 Sets
6-12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)3 Sets
8-12 Reps
-
7
Leg Extension4 Sets
5-12 Reps
-
Day 2
1
Pull-Up (Weighted)5 Sets
5-12 Reps
-
2
Bent Over Row (Barbell)4 Sets
6-12 Reps
-
3
Chest Supported Row (Dumbbell)4 Sets
6-12 Reps
-
4
Pullover (Dumbbell)3 Sets
10-15 Reps
-
5
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
-
7
Zottman Curl1 Set
12-15 Reps
-
8
Single-Leg Leg Curl4 Sets
5-12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)5 Sets
6-12 Reps
-
2
Dip (Weighted)3 Sets
12+ Reps
-
3
Pec Fly (Dumbbell)3 Sets
8-12 Reps
-
4
Standing Shoulder Press (Dumbbell)4 Sets
6-12 Reps
-
5
Arnold Press4 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
7
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
-
8
Leg Extension4 Sets
5-12 Reps
-
Day 6
1
Romanian Deadlift (Trap Bar)4 Sets
8-12 Reps
-
2
Split Squat (Dumbbell)4 Sets
6-12 Reps
-
3
Goblet Squat3 Sets
8-15 Reps
-
4
Hip Thrust (Dumbbell)3 Sets
10-15 Reps
-
5
Standing Calf Raise4 Sets
20 Reps
-