Nate’s Garage Hypertrophy Program

by

1 athletes joined

Program Description

Upper lower split 4x a week, primarily designed for home gym use.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Apr 05, 2025 08:38
Last Edited
Apr 15, 2025 01:07

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Bench Press (Barbell)

3

8 reps

-

2

Military Press (Barbell)

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

8 reps

-

Day 1

1

Bench Press (Barbell)

3

8 reps

-

2

Military Press (Barbell)

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

8 reps

-

Day 1

1

Bench Press (Barbell)

3

8 reps

-

2

Military Press (Barbell)

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

8 reps

-

Day 1

1

Bench Press (Barbell)

3

8 reps

-

2

Military Press (Barbell)

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

8 reps

-

Day 1

1

Bench Press (Barbell)

3

8 reps

-

2

Military Press (Barbell)

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

8 reps

-

Day 1

1

Bench Press (Barbell)

3

8 reps

-

2

Military Press (Barbell)

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

8 reps

-

Day 2

1

Squat (Barbell)

3

8 reps

-

2

Standing Calf Raise

3

8 reps

-

3

Glute Bridge (Barbell)

3

8 reps

-

4

Tricep Extension (Dumbbell)

3

8 reps

-

Day 2

1

Squat (Barbell)

3

8 reps

-

2

Standing Calf Raise

3

8 reps

-

3

Glute Bridge (Barbell)

3

8 reps

-

4

Tricep Extension (Dumbbell)

3

8 reps

-

Day 2

1

Squat (Barbell)

3

8 reps

-

2

Standing Calf Raise

3

8 reps

-

3

Glute Bridge (Barbell)

3

8 reps

-

4

Tricep Extension (Dumbbell)

3

8 reps

-

Day 2

1

Squat (Barbell)

3

8 reps

-

2

Standing Calf Raise

3

8 reps

-

3

Glute Bridge (Barbell)

3

8 reps

-

4

Tricep Extension (Dumbbell)

3

8 reps

-

Day 2

1

Squat (Barbell)

3

8 reps

-

2

Standing Calf Raise

3

8 reps

-

3

Glute Bridge (Barbell)

3

8 reps

-

4

Tricep Extension (Dumbbell)

3

8 reps

-

Day 2

1

Squat (Barbell)

3

8 reps

-

2

Standing Calf Raise

3

8 reps

-

3

Glute Bridge (Barbell)

3

8 reps

-

4

Tricep Extension (Dumbbell)

3

8 reps

-

Day 3

1

Barbell Row

3

8 reps

-

2

Good Morning

3

8 reps

-

3

Romanian Deadlift (Barbell)

3

8 reps

-

Day 3

1

Barbell Row

3

8 reps

-

2

Good Morning

3

8 reps

-

3

Romanian Deadlift (Barbell)

3

8 reps

-

Day 3

1

Barbell Row

3

8 reps

-

2

Good Morning

3

8 reps

-

3

Romanian Deadlift (Barbell)

3

8 reps

-

Day 3

1

Barbell Row

3

8 reps

-

2

Good Morning

3

8 reps

-

3

Romanian Deadlift (Barbell)

3

8 reps

-

Day 3

1

Barbell Row

3

8 reps

-

2

Good Morning

3

8 reps

-

3

Romanian Deadlift (Barbell)

3

8 reps

-

Day 3

1

Barbell Row

3

8 reps

-

2

Good Morning

3

8 reps

-

3

Romanian Deadlift (Barbell)

3

8 reps

-

Day 4

1

Deadlift (Barbell)

3

8 reps

-

2

Bicep Curl (Dumbbell)

3

8 reps

-

3

Lat Pulldown

3

8 reps

-

Day 4

1

Deadlift (Barbell)

3

8 reps

-

2

Bicep Curl (Dumbbell)

3

8 reps

-

3

Lat Pulldown

3

8 reps

-

Day 4

1

Deadlift (Barbell)

3

8 reps

-

2

Bicep Curl (Dumbbell)

3

8 reps

-

3

Lat Pulldown

3

8 reps

-

Day 4

1

Deadlift (Barbell)

3

8 reps

-

2

Bicep Curl (Dumbbell)

3

8 reps

-

3

Lat Pulldown

3

8 reps

-

Day 4

1

Deadlift (Barbell)

3

8 reps

-

2

Bicep Curl (Dumbbell)

3

8 reps

-

3

Lat Pulldown

3

8 reps

-

Day 4

1

Deadlift (Barbell)

3

8 reps

-

2

Bicep Curl (Dumbbell)

3

8 reps

-

3

Lat Pulldown

3

8 reps

-

Day 1

1

Bench Press (Barbell)

3 Sets

8 Reps

-

2

Military Press (Barbell)

3 Sets

8 Reps

-

3

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

Day 2

1

Squat (Barbell)

3 Sets

8 Reps

-

2

Standing Calf Raise

3 Sets

8 Reps

-

3

Glute Bridge (Barbell)

3 Sets

8 Reps

-

4

Tricep Extension (Dumbbell)

3 Sets

8 Reps

-

Day 3

1

Barbell Row

3 Sets

8 Reps

-

2

Good Morning

3 Sets

8 Reps

-

3

Romanian Deadlift (Barbell)

3 Sets

8 Reps

-

Day 4

1

Deadlift (Barbell)

3 Sets

8 Reps

-

2

Bicep Curl (Dumbbell)

3 Sets

8 Reps

-

3

Lat Pulldown

3 Sets

8 Reps

-