Program Description
Functional strength with minimum equipment
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedOct 11, 2024 10:00
- Last EditedOct 23, 2024 02:37
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
5 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 6
5
Sandbag Pickup
3
3-6 reps
RPE 6
6
Lunge (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Romanian Deadlift (Barbell)
1
1
2
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Pendlay Row
4
5 reps
RPE 7
4
Farmer's Walk (Weighted)
4
1 mins
RPE 6
5
Sandbag Pickup
4
3-6 reps
RPE 6
6
Lunge (Dumbbell)
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
65%
2
Romanian Deadlift (Barbell)
1
1
3
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Pendlay Row
5
5 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 6
5
Sandbag Pickup
3
3-6 reps
RPE 6
6
Lunge (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
5 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 6
5
Sandbag Pickup
3
3-6 reps
RPE 6
6
Lunge (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
1
1
2
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Pendlay Row
4
5 reps
RPE 7
4
Farmer's Walk (Weighted)
4
1 mins
RPE 6
5
Sandbag Pickup
4
3-6 reps
RPE 6
6
Lunge (Dumbbell)
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
75%
2
Romanian Deadlift (Barbell)
1
1
3
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Pendlay Row
5
5 reps
RPE 7
4
Farmer's Walk (Weighted)
5
1 mins
RPE 6
5
Sandbag Pickup
5
3-6 reps
RPE 6
6
Lunge (Dumbbell)
5
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
5 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 6
5
Sandbag Pickup
3
3-6 reps
RPE 6
6
Lunge (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
85%
2
Romanian Deadlift (Barbell)
1
1
2
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Pendlay Row
4
5 reps
RPE 7
4
Farmer's Walk (Weighted)
4
1 mins
RPE 6
5
Sandbag Pickup
4
3-6 reps
RPE 6
6
Lunge (Dumbbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
3
12 reps
3B
Bicep Curl (Dumbbell)
3
6-12 reps
4
Upright Row (Barbell)
3
12 reps
5
Pull-Up (Weighted)
4
8-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
4
12 reps
3B
Bicep Curl (Dumbbell)
4
6-12 reps
4
Upright Row (Barbell)
4
12 reps
5
Pull-Up (Weighted)
4
8-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
65%
2
Overhead Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
5
12 reps
3B
Bicep Curl (Dumbbell)
5
6-12 reps
4
Upright Row (Barbell)
5
12 reps
5
Pull-Up (Weighted)
5
8-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
3
12 reps
3B
Bicep Curl (Dumbbell)
3
6-12 reps
4
Upright Row (Barbell)
3
12 reps
5
Pull-Up (Weighted)
4
8-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
4
12 reps
3B
Bicep Curl (Dumbbell)
4
6-12 reps
4
Upright Row (Barbell)
4
12 reps
5
Pull-Up (Weighted)
4
8-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Overhead Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
5
12 reps
3B
Bicep Curl (Dumbbell)
5
6-12 reps
4
Upright Row (Barbell)
5
12 reps
5
Pull-Up (Weighted)
5
8-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
3
12 reps
3B
Bicep Curl (Dumbbell)
3
6-12 reps
4
Upright Row (Barbell)
3
12 reps
5
Pull-Up (Weighted)
4
8-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
4
12 reps
3B
Bicep Curl (Dumbbell)
4
6-12 reps
4
Upright Row (Barbell)
4
12 reps
5
Pull-Up (Weighted)
4
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Zercher Squat (Barbell)
3
12 reps
3
Seated Row (Cable)
3
12-15 reps
4
Sandbag Walk
3
1 mins
5
Sandbag Pickup
3
6-10 reps
6
Lunge (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Zercher Squat (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12-15 reps
4
Sandbag Walk
4
1 mins
5
Sandbag Pickup
4
6-10 reps
6
Lunge (Dumbbell)
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
65%
2
Zercher Squat (Barbell)
5
12 reps
3
Seated Row (Cable)
5
12-15 reps
4
Sandbag Walk
5
1 mins
5
Sandbag Pickup
5
6-10 reps
6
Lunge (Dumbbell)
5
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Zercher Squat (Barbell)
3
12 reps
3
Seated Row (Cable)
3
12-15 reps
4
Sandbag Walk
3
1 mins
5
Sandbag Pickup
3
6-10 reps
6
Lunge (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Zercher Squat (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12-15 reps
4
Sandbag Walk
4
1 mins
5
Sandbag Pickup
4
6-10 reps
6
Lunge (Dumbbell)
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
75%
2
Zercher Squat (Barbell)
5
12 reps
3
Seated Row (Cable)
5
12-15 reps
4
Sandbag Walk
5
1 mins
5
Sandbag Pickup
5
6-10 reps
6
Lunge (Dumbbell)
5
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
85%
2
Zercher Squat (Barbell)
3
12 reps
3
Seated Row (Cable)
3
12-15 reps
4
Sandbag Walk
3
1 mins
5
Sandbag Pickup
3
6-10 reps
6
Lunge (Dumbbell)
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
85%
2
Zercher Squat (Barbell)
4
12 reps
3
Seated Row (Cable)
4
12-15 reps
4
Sandbag Walk
4
1 mins
5
Sandbag Pickup
4
6-10 reps
6
Lunge (Dumbbell)
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
3
12 reps
3B
Bicep Curl (Dumbbell)
3
6-12 reps
4
Rear Delt Fly (Dumbbell)
3
12 reps
5
Pull-Up (Weighted)
4
12-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
4
12 reps
3B
Bicep Curl (Dumbbell)
4
6-12 reps
4
Rear Delt Fly (Dumbbell)
4
12 reps
5
Pull-Up (Weighted)
4
12-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
65%
2
Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
5
12 reps
3B
Bicep Curl (Dumbbell)
5
6-12 reps
4
Rear Delt Fly (Dumbbell)
5
12 reps
5
Pull-Up (Weighted)
5
12-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
3
12 reps
3B
Bicep Curl (Dumbbell)
3
6-12 reps
4
Rear Delt Fly (Dumbbell)
3
12 reps
5
Pull-Up (Weighted)
4
12-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
4
12 reps
3B
Bicep Curl (Dumbbell)
4
6-12 reps
4
Rear Delt Fly (Dumbbell)
4
12 reps
5
Pull-Up (Weighted)
4
12-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
75%
2
Bench Press (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
5
12 reps
3B
Bicep Curl (Dumbbell)
5
6-12 reps
4
Rear Delt Fly (Dumbbell)
5
12 reps
5
Pull-Up (Weighted)
5
12-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
3
12 reps
3B
Bicep Curl (Dumbbell)
3
6-12 reps
4
Rear Delt Fly (Dumbbell)
3
12 reps
5
Pull-Up (Weighted)
4
12-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
85%
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
3A
Dips Between Chairs
4
12 reps
3B
Bicep Curl (Dumbbell)
4
6-12 reps
4
Rear Delt Fly (Dumbbell)
4
12 reps
5
Pull-Up (Weighted)
4
12-16 reps
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)3 Sets
6 Reps
65%
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@9
@9
3
Pendlay Row3 Sets
5 Reps
@7
4
Farmer's Walk (Weighted)3 Sets
1 mins
@6
5
Sandbag Pickup3 Sets
3-6 Reps
@6
6
Lunge (Dumbbell)3 Sets
15-20 Reps
@10
Day 2
1
Bench Press (Barbell)4 Sets
6 Reps
65%
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
15 Reps
3A
Dips Between Chairs3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)3 Sets
6-12 Reps
4
Upright Row (Barbell)3 Sets
12 Reps
5
Pull-Up (Weighted)4 Sets
8-14 Reps
Day 3
1
Deadlift (Barbell)4 Sets
6 Reps
65%
2
Zercher Squat (Barbell)3 Sets
12 Reps
3
Seated Row (Cable)3 Sets
12-15 Reps
4
Sandbag Walk3 Sets
1 mins
5
Sandbag Pickup3 Sets
6-10 Reps
6
Lunge (Dumbbell)3 Sets
15-20 Reps
Day 4
1
Overhead Press (Barbell)4 Sets
6 Reps
65%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
15 Reps
3A
Dips Between Chairs3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)3 Sets
6-12 Reps
4
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
5
Pull-Up (Weighted)4 Sets
12-16 Reps