GARAGE GYM POWERBUILDING
Strength and bodybuilding with testing new 1RM at the end of cycle
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 10 reps | 62% |
| 2 | Incline Bench Press (Barbell) | 4 | 8 reps | @8 |
| 3 | REVERSE GRIP DUMBBELL BENCHPRESS | 4 | 12 reps | @8 |
| 4 | Incline Bench Press (Dumbbell) | 4 | 12 reps | @8 |
| 5 | Push Up | 4 | 10 reps | @10 |
| 6 | Tricep Rope Push Down (Cable) | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 10 reps | 62% |
| 2 | Front Squat (Barbell) | 4 | 5 reps | @8 |
| 3 | Goblet Squat | 4 | 12 reps | @8 |
| 4 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps | @8 |
| 5 | Romanian Deadlift (Dumbbell) | 4 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 5 | 10 reps | 62% |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 4 | 10 reps | @8 |
| 3 | Upright Row (Barbell) | 4 | 12 reps | @8 |
| 4 | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| 5 | Rear Delt Fly (Dumbbell) | 4 | 12 reps | @8 |
| 6 | Face Pull | 5 | 15 reps | @8 |
| 7 | Tricep Pushdown (Cable) | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 10 reps | 62% |
| 2 | Bent Over Row (Dumbbell) | 4 | 12 reps | @8 |
| 3 | Seated Row (Cable) | 4 | 12 reps | @8 |
| 4 | Straight Arm Pulldown | 4 | 12 reps | @8 |
| 5 | Bicep Curl (EZ Bar) | 4 | 12 reps | @8 |
| 6 | Hammer Curl (Dumbbell) | 4 | 12 reps | @8 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, GARAGE GYM POWERBUILDING is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
GARAGE GYM POWERBUILDING is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
GARAGE GYM POWERBUILDING is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
