Garage Strength & Hypertrophy

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Overhead Press (Barbell)

Lat Pulldown (Single Arm)

Dip (Bodyweight)

Bicep Curl (Dumbbell)

Pec Fly (Dumbbell)

Squat (Barbell)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Cable Crunch

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