Up your strength

Elevate your strength with this comprehensive 16-week program designed for intermediate lifters. Committing just 4 days a week, you’ll engage in 70-minute sessions that blend athletics, powerbuilding, and powerlifting techniques to maximize your gains. Tailored for a garage gym setup, this program will challenge your limits and enhance your performance, pushing you toward your strength goals with every rep. Get ready to transform your training and build a powerful physique!

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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

Squat (Barbell)

Front Squat (Barbell)

Leg Press

Split Squat (Barbell)

Ab Wheel

Legs

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Bench

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Barbell Row

Hip Thrust (Barbell)

Farmer's Walk (Weighted)

Deadlift/Hinge

Seated Military Press (Barbell)

Arnold Press

Chin-Up (Bodyweight)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Overhead/pull

Squat (Paused)

Split Squat (Smith Machine)

Plank (Weighted)

Pin Press Bench (Barbell)

Bench Press (Close Grip)

Incline Chest Fly (Dumbbell)

Tricep Extension (Cable)

Block Pull (Barbell)

Shrug (Barbell)

Fat Grip Hold

Military Press (Barbell)

Incline Bench Press (Smith Machine)

Lat Pulldown

Hammer Curl (Dumbbell)

Good Morning

Leg Curl

Hanging Leg Raise

Dip (Bodyweight)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Barbell)

Deadlift (Paused)

Push Press (Barbell)

Pull-Up (Weighted)

Upright Row (Dumbbell)

Plank

Grip Hold

Face Pull

Lateral Raise (Cable)

Romanian Deadlift (Dumbbell)

Pull-Up (Bodyweight)

Cable Crunch

Bicep Curl (Cable)

Block 1

Deload

Block 2

Block 3

Block 4

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