In the gym again

by Josh

1 athletes joined

Program Description

i got a home gym, I need to use it

Program Overview

Level
Beginner, Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Dec 08, 2025 08:13
Last Edited
Dec 08, 2025 08:22

Muscle Engagement

Front

Back

MuscleSet

Front Delts

13.8%

Middle Delts

10.3%

Triceps

10.3%

Biceps

8.6%

Quadriceps

6.9%

Glutes

6.9%

Hamstrings

6.9%

Lats

6.9%

Upper Back

6.9%

Chest

6.9%

Abs

5.2%

Adductors

3.4%

Rear Delts

3.4%

Forearms

3.4%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Zercher Squat (Barbell)

1

1

8 reps

8 reps

RPE 9

RPE 10

2

Overhead Press (Barbell)

2

8 reps

RPE 9

3

Pull-Up (Bodyweight)

2

5 reps

RPE 10

4

Lateral Raise (Dumbbell)

2

15 reps

RPE 10

Day 1

1

Zercher Squat (Barbell)

1

1

8 reps

8 reps

RPE 9

RPE 10

2

Overhead Press (Barbell)

2

8 reps

RPE 9

3

Pull-Up (Bodyweight)

2

5 reps

RPE 10

4

Lateral Raise (Dumbbell)

2

15 reps

RPE 10

Day 1

1

Zercher Squat (Barbell)

1

1

8 reps

8 reps

RPE 9

RPE 10

2

Overhead Press (Barbell)

2

8 reps

RPE 9

3

Pull-Up (Bodyweight)

2

5 reps

RPE 10

4

Lateral Raise (Dumbbell)

2

15 reps

RPE 10

Day 2

1

Zercher Squat (Barbell)

2

8 reps

RPE 9

2

Incline Bench Press (Dumbbell)

2

8 reps

RPE 9

3

Barbell Row

2

5 reps

RPE 8

4

Bicep Curl (Barbell)

2

8 reps

RPE 8

Day 2

1

Zercher Squat (Barbell)

2

8 reps

RPE 9

2

Incline Bench Press (Dumbbell)

2

8 reps

RPE 9

3

Barbell Row

2

5 reps

RPE 8

4

Bicep Curl (Barbell)

2

8 reps

RPE 8

Day 2

1

Zercher Squat (Barbell)

2

8 reps

RPE 9

2

Incline Bench Press (Dumbbell)

2

8 reps

RPE 9

3

Barbell Row

2

5 reps

RPE 8

4

Bicep Curl (Barbell)

2

8 reps

RPE 8

Day 3

1

Bench Press (Barbell)

2

8 reps

RPE 8

2

Bicep Curl (Dumbbell)

2

10 reps

RPE 10

3

Lateral Raise (Dumbbell)

2

15 reps

RPE 10

Day 3

1

Bench Press (Barbell)

2

8 reps

RPE 8

2

Bicep Curl (Dumbbell)

2

10 reps

RPE 10

3

Lateral Raise (Dumbbell)

2

15 reps

RPE 10

Day 3

1

Bench Press (Barbell)

2

8 reps

RPE 8

2

Bicep Curl (Dumbbell)

2

10 reps

RPE 10

3

Lateral Raise (Dumbbell)

2

15 reps

RPE 10

Day 1

1

Zercher Squat (Barbell)

1 Set

1 Set

8 Reps

8 Reps

@9

@10

2

Overhead Press (Barbell)

2 Sets

8 Reps

@9

3

Pull-Up (Bodyweight)

2 Sets

5 Reps

@10

4

Lateral Raise (Dumbbell)

2 Sets

15 Reps

@10

Day 2

1

Zercher Squat (Barbell)

2 Sets

8 Reps

@9

2

Incline Bench Press (Dumbbell)

2 Sets

8 Reps

@9

3

Barbell Row

2 Sets

5 Reps

@8

4

Bicep Curl (Barbell)

2 Sets

8 Reps

@8

Day 3

1

Bench Press (Barbell)

2 Sets

8 Reps

@8

2

Bicep Curl (Dumbbell)

2 Sets

10 Reps

@10

3

Lateral Raise (Dumbbell)

2 Sets

15 Reps

@10