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Garage Strength Football🏈 Weight Lifting Program

by Timi A.
27 athletes joined

Program Description

I am putting this on boostcamp for my own convience and to track progress. YouTube Channel Garage strength free Football strength program template. The base for each day except for athlete day is technical coordination, absolute strength, hypertrophy, then either accessory or trunk(back/posterior chain) control. There are a few options for each but I will put my favorite and the others in notes. This program has unique rep ranges to maximize strength and muscle gain, and in my opinion is the most fun ive had in the gym. Even if you don't play Football, this will get you fast twitch and explosive muscles and get you SWOLE!!! Thanks again to Garage Strength and check out his channel, and make sure to leave a review and let me know what yall think.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Olympic Weightlifting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 12, 2024 08:18
  • Last Edited
    Sep 09, 2024 04:10
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
2
Squat (Barbell)
4
1
7 reps
12 reps
80%
60%
3
Cossack Squat
3
1
5 reps
9 reps
RPE 8.5
RPE 7
4
Stiff Leg Deadlift
4
12 reps
5
Side Bend (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
2
Squat (Barbell)
4
1
7 reps
12 reps
80%
60%
3
Cossack Squat
3
1
5 reps
9 reps
RPE 8.5
RPE 7
4
Stiff Leg Deadlift
4
12 reps
5
Side Bend (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
2
Squat (Barbell)
4
1
7 reps
12 reps
80%
60%
3
Cossack Squat
3
1
5 reps
9 reps
RPE 8.5
RPE 7
4
Stiff Leg Deadlift
4
12 reps
5
Side Bend (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
2
Squat (Barbell)
4
1
7 reps
12 reps
80%
60%
3
Cossack Squat
3
1
5 reps
9 reps
RPE 8.5
RPE 7
4
Stiff Leg Deadlift
4
12 reps
5
Side Bend (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
2
Squat (Barbell)
4
1
7 reps
12 reps
80%
60%
3
Cossack Squat
3
1
5 reps
9 reps
RPE 8.5
RPE 7
4
Stiff Leg Deadlift
4
12 reps
5
Side Bend (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
4 reps
3A
Bench Press (Barbell)
4
1
7 reps
12 reps
80%
60%
3B
Pull-Up (Bodyweight)
5
9 reps
4A
Incline Bench Press (Dumbbell)
5
9 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
5
Tricep Extension (Cable)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
4 reps
3A
Bench Press (Barbell)
4
1
7 reps
12 reps
80%
60%
3B
Pull-Up (Bodyweight)
5
9 reps
4A
Incline Bench Press (Dumbbell)
5
9 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
5
Tricep Extension (Cable)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
4 reps
3A
Bench Press (Barbell)
4
1
7 reps
12 reps
80%
60%
3B
Pull-Up (Bodyweight)
5
9 reps
4A
Incline Bench Press (Dumbbell)
5
9 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
5
Tricep Extension (Cable)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
4 reps
3A
Bench Press (Barbell)
4
1
7 reps
12 reps
80%
60%
3B
Pull-Up (Bodyweight)
5
9 reps
4A
Incline Bench Press (Dumbbell)
5
9 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
5
Tricep Extension (Cable)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
4 reps
3A
Bench Press (Barbell)
4
1
7 reps
12 reps
80%
60%
3B
Pull-Up (Bodyweight)
5
9 reps
4A
Incline Bench Press (Dumbbell)
5
9 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
5
Tricep Extension (Cable)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
2A
Jump Squat
5
4 reps
2B
Forward Jump
4
5 reps
3A
Russian Twist (Dumbbell)
3
9 reps
3B
Box Jump
4
5 reps
4
Dumbell Drop Snatch
5
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
2A
Jump Squat
5
4 reps
2B
Forward Jump
4
5 reps
3A
Russian Twist (Dumbbell)
3
9 reps
3B
Box Jump
4
5 reps
4
Dumbell Drop Snatch
5
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
2A
Jump Squat
5
4 reps
2B
Forward Jump
4
5 reps
3A
Russian Twist (Dumbbell)
3
9 reps
3B
Box Jump
4
5 reps
4
Dumbell Drop Snatch
5
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
2A
Jump Squat
5
4 reps
2B
Forward Jump
4
5 reps
3A
Russian Twist (Dumbbell)
3
9 reps
3B
Box Jump
4
5 reps
4
Dumbell Drop Snatch
5
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
2A
Jump Squat
5
4 reps
2B
Forward Jump
4
5 reps
3A
Russian Twist (Dumbbell)
3
9 reps
3B
Box Jump
4
5 reps
4
Dumbell Drop Snatch
5
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
2A
Bulgarian Split Squat (Barbell)
5
7 reps
2B
Side Bend (Dumbbell)
3
12 reps
3A
Back Extension (Weighted)
4
12 reps
3B
Dumbell Drop Snatch
5
3 reps
4
Euro Step Drill With Plate
4
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
2A
Bulgarian Split Squat (Barbell)
5
7 reps
2B
Side Bend (Dumbbell)
3
12 reps
3A
Back Extension (Weighted)
4
12 reps
3B
Dumbell Drop Snatch
5
3 reps
4
Euro Step Drill With Plate
4
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
2A
Bulgarian Split Squat (Barbell)
5
7 reps
2B
Side Bend (Dumbbell)
3
12 reps
3A
Back Extension (Weighted)
4
12 reps
3B
Dumbell Drop Snatch
5
3 reps
4
Euro Step Drill With Plate
4
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
2A
Bulgarian Split Squat (Barbell)
5
7 reps
2B
Side Bend (Dumbbell)
3
12 reps
3A
Back Extension (Weighted)
4
12 reps
3B
Dumbell Drop Snatch
5
3 reps
4
Euro Step Drill With Plate
4
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
2A
Bulgarian Split Squat (Barbell)
5
7 reps
2B
Side Bend (Dumbbell)
3
12 reps
3A
Back Extension (Weighted)
4
12 reps
3B
Dumbell Drop Snatch
5
3 reps
4
Euro Step Drill With Plate
4
4 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
1
9 reps
20 reps
1B
Chin-Up (Bodyweight)
4
1
7 reps
17 reps
2A
Incline Bench Press (Dumbbell)
5
9 reps
2B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
3A
Hammer Curl
3
17 reps
3B
Tricep Extension (Cable)
4
12 reps
3C
Lateral Raise (Cable)
3
1
9 reps
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
1
9 reps
20 reps
1B
Chin-Up (Bodyweight)
4
1
7 reps
17 reps
2A
Incline Bench Press (Dumbbell)
5
9 reps
2B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
3A
Hammer Curl
3
17 reps
3B
Tricep Extension (Cable)
4
12 reps
3C
Lateral Raise (Cable)
3
1
9 reps
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
1
9 reps
20 reps
1B
Chin-Up (Bodyweight)
4
1
7 reps
17 reps
2A
Incline Bench Press (Dumbbell)
5
9 reps
2B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
3A
Hammer Curl
3
17 reps
3B
Tricep Extension (Cable)
4
12 reps
3C
Lateral Raise (Cable)
3
1
9 reps
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
1
9 reps
20 reps
1B
Chin-Up (Bodyweight)
4
1
7 reps
17 reps
2A
Incline Bench Press (Dumbbell)
5
9 reps
2B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
3A
Hammer Curl
3
17 reps
3B
Tricep Extension (Cable)
4
12 reps
3C
Lateral Raise (Cable)
3
1
9 reps
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
1
9 reps
20 reps
1B
Chin-Up (Bodyweight)
4
1
7 reps
17 reps
2A
Incline Bench Press (Dumbbell)
5
9 reps
2B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
3A
Hammer Curl
3
17 reps
3B
Tricep Extension (Cable)
4
12 reps
3C
Lateral Raise (Cable)
3
1
9 reps
20 reps
Week 1
1 / 5 Weeks
Day 2
1
Power Jerk
4 Sets
4 Reps
3A
Bench Press (Barbell)
4 Sets
1 Set
7 Reps
12 Reps
80%
60%
3B
Pull-Up (Bodyweight)
5 Sets
9 Reps
4A
Incline Bench Press (Dumbbell)
5 Sets
9 Reps
@8
4B
Chest Supported Row (Dumbbell)
4 Sets
1 Set
9 Reps
20 Reps
5
Tricep Extension (Cable)
4 Sets
12 Reps
Day 3
1
Power Clean
4 Sets
4 Reps
2A
Jump Squat
5 Sets
4 Reps
2B
Forward Jump
4 Sets
5 Reps
3A
Russian Twist (Dumbbell)
3 Sets
9 Reps
3B
Box Jump
4 Sets
5 Reps
4
Dumbell Drop Snatch
5 Sets
3 Reps
Day 4
1
Snatch (Barbell)
4 Sets
3 Reps
2A
Bulgarian Split Squat (Barbell)
5 Sets
7 Reps
2B
Side Bend (Dumbbell)
3 Sets
12 Reps
3A
Back Extension (Weighted)
4 Sets
12 Reps
3B
Dumbell Drop Snatch
5 Sets
3 Reps
4
Euro Step Drill With Plate
4 Sets
4 Reps
Day 5
1A
Bench Press (Close Grip)
4 Sets
1 Set
9 Reps
20 Reps
1B
Chin-Up (Bodyweight)
4 Sets
1 Set
7 Reps
17 Reps
2A
Incline Bench Press (Dumbbell)
5 Sets
9 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
1 Set
9 Reps
20 Reps
3A
Hammer Curl
3 Sets
17 Reps
3B
Tricep Extension (Cable)
4 Sets
12 Reps
3C
Lateral Raise (Cable)
3 Sets
1 Set
9 Reps
20 Reps
Day 1
1
Clean (Barbell)
4 Sets
3 Reps
2
Squat (Barbell)
4 Sets
1 Set
7 Reps
12 Reps
80%
60%
3
Cossack Squat
3 Sets
1 Set
5 Reps
9 Reps
@8.5
@7
4
Stiff Leg Deadlift
4 Sets
12 Reps
5
Side Bend (Dumbbell)
3 Sets
12 Reps