Program Description
Low volume high frequency full body for the purpose of maintaining muscle during a running focused training block
Program Overview
- LevelNovice, Intermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedAug 18, 2024 12:38
- Last EditedJun 18, 2025 11:00

Summary
Experience a comprehensive 4-week full-body maintenance program designed for those looking to keep their strength and conditioning on point. With three workouts per week, you'll engage in targeted supersets that focus on key muscle groups, ensuring balanced development and efficiency. Utilizing a garage gym setup, this program emphasizes compound movements like barbell bench presses and squats, along with effective accessory work. Get ready to maintain your gains and boost your performance with this structured and dynamic training plan!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
6-15 reps
RPE 10
1B
Chest Fly (Machine)
1
6-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
1
8-20 reps
RPE 10
2B
Seated Row (Cable)
1
6-15 reps
RPE 10
3
Squat (Barbell)
1
6-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 10
6
Tricep Extension (Cable)
1
6-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)1 Set
6-15 Reps
@10
1B
Chest Fly (Machine)1 Set
6-12 Reps
@10
2A
Pull-Up (Bodyweight)1 Set
8-20 Reps
@10
2B
Seated Row (Cable)1 Set
6-15 Reps
@10
3
Squat (Barbell)1 Set
6-15 Reps
@10
4
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
@10
5
Lying Tricep Extension (Barbell)1 Set
8-12 Reps
@10
6
Tricep Extension (Cable)1 Set
6-15 Reps
@10
7
Lateral Raise (Dumbbell)2 Sets
10 Reps
@10
Day 2
1A
Bench Press (Barbell)1 Set
6-15 Reps
@10
1B
Chest Fly (Machine)1 Set
6-12 Reps
@10
2A
Pull-Up (Bodyweight)1 Set
8-20 Reps
@10
2B
Seated Row (Cable)1 Set
6-15 Reps
@10
3
Squat (Barbell)1 Set
6-15 Reps
@10
4
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
@10
5
Lying Tricep Extension (Barbell)1 Set
8-12 Reps
@10
6
Tricep Extension (Cable)1 Set
6-15 Reps
@10
7
Lateral Raise (Dumbbell)2 Sets
10 Reps
@10
Day 3
1A
Bench Press (Barbell)1 Set
6-15 Reps
@10
1B
Chest Fly (Machine)1 Set
6-12 Reps
@10
2A
Pull-Up (Bodyweight)1 Set
8-20 Reps
@10
2B
Seated Row (Cable)1 Set
6-15 Reps
@10
3
Squat (Barbell)1 Set
6-15 Reps
@10
4
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
@10
5
Lying Tricep Extension (Barbell)1 Set
8-12 Reps
@10
6
Tricep Extension (Cable)1 Set
6-15 Reps
@10
7
Lateral Raise (Dumbbell)2 Sets
10 Reps
@10