Garage Gym Bodybuilding: Upper Lower

Program Description

This is an intermediate bodybuilding program utilizing common garage/home gym weights, mainly barbell and dumbbell movements. It uses linear periodization for the larger compound movements, and double progression for isolation and accessory exercises. Linear periodization: For the first week, use a weight you can perform the top end of the rep range at an RPE 8. So if the rep range is 3-5, you want to hit the first set for 5 reps at 8 RPE. Add weight to the bar every week and let the reps naturally drop as the weight gets heavier. Deloads: Every 4th week, take an optional deload. For compound movement, do 1/3 of the usual number of sets at the lowest weight that you have used over the past 4 weeks. So for squats if you’ve been doing 3x3-5, for the deload week do 2x5 at week 1’s weight. Double progression: For accessory and isolation exercises, utilize double progression. For any given exercises, once you can perform all prescribed sets at the top end of the rep range, increase weight and repeat the process. Read “The Muscle and Strength Pyramid” book by Eric Helms and colleagues, this program is largely based off the information and recommendations in that book.

Program Overview

To Start The Program