Integr Rebuild

Transform your strength training routine with **Integr Rebuild**, a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you’ll focus on building muscle and enhancing your strength through targeted workouts that emphasize both upper and lower body movements. Each session incorporates essential exercises, such as barbell squats and bench presses, to maximize your gains. Perfect for those with a garage gym setup, this program will help you rebuild your physique and elevate your performance to new heights. Get ready to push your limits!

This Garage gym friendly program is designed to take out all the guess work from adapting a  routine to the barebones Garage gym most of us have at home. 

This was based on the principles of Lyle Mcdonald and 5/3/1.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Legs (strength focus)

Bench Press (Barbell)

Barbell Row

Chest Fly (Dumbbell)

Pull-Up (Bodyweight)

Bench Press (Close Grip)

Bicep Curl (Barbell)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Upper (Strength focus)

Hip Thrust (Barbell)

Goblet Squat

Good Morning

Seated Calf Raise

Legs (Hypertrophy Focus)

Incline Bench Press (Dumbbell)

One Arm Bent Over Row

Overhead Press (Barbell)

Chin-Up (Bodyweight)

Tricep Extension (Barbell)

Upper (Hypertrophy focus)

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