Program Description
gym
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedJul 05, 2025 08:11
- Last EditedAug 13, 2025 03:05

Summary
Embark on an 18-week journey with the "pipi" program, designed for those ready to elevate their strength training in a garage gym setting. This program features three intense sessions per week, focusing on key muscle groups through a mix of barbell, machine, and bodyweight exercises. You'll tackle compound lifts like the bench press and lat pulldown, while also honing in on your arms and core with targeted movements. Get ready to build muscle, increase endurance, and transform your physique with a structured approach that fits seamlessly into your routine.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Pec Deck (Machine)3 Sets
-
3
Overhead Tricep Extension (Dumbbell)3 Sets
-
4
Tricep Pushdown (Cable)3 Sets
-
5
Front Raise3 Sets
-
6
Knee Raise (Captain's Chair)3 Sets
-
7
Abs Crunch (Bodyweight)3 Sets
-
Day 2
1
Lat Pulldown3 Sets
-
2
Seated Row (Cable)3 Sets
-
3
Face Pull3 Sets
-
4
Bicep Curl (EZ Bar)3 Sets
-
5
Hammer Curl3 Sets
-
6
Reverse Pec Deck3 Sets
-
Day 3
1
Leg Press3 Sets
-
2
Leg Extension3 Sets
-
3
Leg Curl3 Sets
-
4
Glute Bridge (Dumbbell)3 Sets
-
5
Standing Calf Raise3 Sets
-
6
Wall Sit3 Sets
-
7
Dead Bug3 Sets
-