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Garage Strength & Hypertrophy

by Diego C.

Program Description

This program is made for beginner to intermediate lifters to progressively gain strength as well as muscle size. Using a double progression with a low to medium-high rep range, weight can be increased on each exercise while doing enough volume to stimulate hypertrophy. The program is also made in mind for the average garage lifter with a barbell and dumbbells doing an Upper/Lower split. Though, if some equipment is unavailable, there will be alternative exercises to use instead

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 01, 2025 04:03
  • Last Edited
    Jun 18, 2025 08:45

Summary

Unlock your potential with the Garage Strength & Hypertrophy program, a focused 6-week plan designed for serious lifters. Committing to 4 days a week, you'll engage in a mix of compound and isolation movements, including barbell bench presses, squats, and deadlifts, all tailored to maximize muscle growth and strength. Each session is crafted to push your limits while ensuring proper recovery, making it perfect for those ready to elevate their training. Transform your garage into a powerhouse and watch your physique evolve!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6.5
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 6.5
4
Dip (Bodyweight)
3
6-10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 6.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 6.5
2
Deadlift (Barbell)
1
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 6.5
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 6.5
5
Standing Calf Raise
3
6-10 reps
RPE 6.5
6
Cable Crunch
3
6-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
4
Dip (Bodyweight)
3
6-10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 6.5
3
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 6.5
4
Dip (Bodyweight)
3
6-10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 6.5
6
Pec Fly (Dumbbell)
1
6-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 8
5
Standing Calf Raise
3
6-10 reps
RPE 8
6
Cable Crunch
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 6.5
2
Deadlift (Barbell)
1
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 6.5
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 6.5
5
Standing Calf Raise
3
6-10 reps
RPE 6.5
6
Cable Crunch
3
6-10 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
@8
4
Dip (Bodyweight)
3 Sets
6-10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@7.5
6
Pec Fly (Dumbbell)
1 Set
6-10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Deadlift (Barbell)
1 Set
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Bulgarian Split Squat (Barbell)
3 Sets
6-10 Reps
@8
5
Standing Calf Raise
3 Sets
6-10 Reps
@8
6
Cable Crunch
3 Sets
6-10 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
@8
4
Dip (Bodyweight)
3 Sets
6-10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@7.5
6
Pec Fly (Dumbbell)
1 Set
6-10 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Deadlift (Barbell)
1 Set
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Bulgarian Split Squat (Barbell)
3 Sets
6-10 Reps
@8
5
Standing Calf Raise
3 Sets
6-10 Reps
@8
6
Cable Crunch
3 Sets
6-10 Reps
@8