4 Day Garage Gym Powerlifting

This is an 8-week Home Gym Powerbuilding Program designed to build both strength and muscle mass using minimal equipment. The split is a 4-day Upper/Lower routine, with each week emphasizing the “big four” lifts: bench press, squat, overhead press, and deadlift. Each main lift is trained with a strength-focused top range (3–5 reps) followed by accessory work in the hypertrophy rep ranges (6–15+ reps) to drive muscle growth.

The program uses RPE-based progression to ensure steady overload while managing fatigue. Weeks 1–4 establish a strong base with the primary movements, and Weeks 5–8 introduce exercise variations to increase stimulus, reduce overuse, and break plateaus. All workouts are structured to be completed efficiently at home using a barbell, dumbbells, bench, pull-up station, and pulley system.

This program is ideal for lifters who want a structured plan that builds size, strength, and athletic performance without needing full commercial gym machines.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Band Pull Apart

Cossack Squat

Squat (Barbell)

Romanian Deadlift (Barbell)

Reverse Lunge (Barbell)

Hamstring Curl

Decline Crunch (Weighted)

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Seal Row

Lateral Raise (Dumbbell)

Push Up (Weighted)

Deadlift (Barbell)

Step-Up (Weighted)

Leg Extension

Hanging Leg Raise

Pull-Up (Bodyweight)

Chest Fly (Dumbbell)

Lat Pulldown (Single Arm)

Face Pull

Jump Squat

Romanian Deadlift (Dumbbell)

Leg Extension (Dumbbell)

Single-Leg Leg Curl

Behind-the-Neck Press (Barbell)

Dip (Weighted)

Seated Row (Cable)

Bench Press (Dumbbell)

Lateral Raise (Cable)

Front Squat (Barbell)

Lying Leg Curl

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

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