GARAGE GYM POWERBUILDING

To work on building strength in the squat, bench, deadlift, and the overhead press and packing on muscle like a bodybuilder. Each week the intensity on the main movements goes up and at the end of the cycle, there is a testing day.  Simple program that has no fluff in it.  Modify movements if you need to

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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

Bench Press (Barbell)

Incline Bench Press (Barbell)

REVERSE GRIP DUMBBELL BENCHPRESS

Incline Bench Press (Dumbbell)

Push Up

Tricep Rope Push Down (Cable)

Squat (Barbell)

Front Squat (Barbell)

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Overhead Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Upright Row (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Face Pull

Tricep Pushdown (Cable)

Deadlift (Barbell)

Bent Over Row (Dumbbell)

Seated Row (Cable)

Straight Arm Pulldown

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

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