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Tomshire Nathaway's Get Strong or Die Trying

by Nathan B.
3 athletes joined

Program Description

Take one rep max profits in 8 weeks for all major lifts

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 15, 2025 12:04
  • Last Edited
    Jul 23, 2025 09:59

Summary

Unleash your inner strength with Tomshire Nathaway's 8-week "Get Strong or Die Trying" program, designed for serious lifters ready to push their limits. Committing just three days a week, you'll engage in a powerhouse routine featuring barbell staples like the Bench Press, Squat, Deadlift, and Overhead Press, each tailored to build muscle and enhance your overall strength. With a focus on progressive overload and proper technique, this program is perfect for anyone looking to elevate their training in a garage gym setting. Get ready to transform your physique and redefine your limits!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Squat (Barbell)
3
3 reps
65%
3
Deadlift (Barbell)
3
3 reps
65%
4
Overhead Press (Barbell)
3
3 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Squat (Barbell)
3
3 reps
70%
3
Deadlift (Barbell)
3
3 reps
70%
4
Overhead Press (Barbell)
3
3 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Squat (Barbell)
3
3 reps
75%
3
Deadlift (Barbell)
3
3 reps
75%
4
Overhead Press (Barbell)
3
3 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Squat (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Squat (Barbell)
3
3 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
4
Overhead Press (Barbell)
3
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
4
Overhead Press (Barbell)
3
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
95%
2
Squat (Barbell)
3
3 reps
95%
3
Deadlift (Barbell)
3
3 reps
95%
4
Overhead Press (Barbell)
3
3 reps
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Squat (Barbell)
1
1 reps
100%
3
Deadlift (Barbell)
1
1 reps
100%
4
Overhead Press (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
65%
2
Bench Press (Barbell)
3
3 reps
65%
3
Deadlift (Barbell)
3
3 reps
65%
4
Overhead Press (Barbell)
3
3 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
3
3 reps
70%
3
Deadlift (Barbell)
3
3 reps
70%
4
Overhead Press (Barbell)
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Bench Press (Barbell)
3
3 reps
75%
3
Deadlift (Barbell)
3
3 reps
75%
4
Overhead Press (Barbell)
3
3 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
4
Overhead Press (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
4
Overhead Press (Barbell)
3
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
95%
2
Bench Press (Barbell)
3
3 reps
95%
3
Deadlift (Barbell)
3
3 reps
95%
4
Overhead Press (Barbell)
3
3 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
65%
2
Bench Press (Barbell)
3
3 reps
65%
3
Squat (Barbell)
3
3 reps
65%
4
Overhead Press (Barbell)
3
3 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
3
3 reps
70%
3
Squat (Barbell)
3
3 reps
70%
4
Overhead Press (Barbell)
3
3 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Bench Press (Barbell)
3
3 reps
75%
3
Squat (Barbell)
3
3 reps
75%
4
Overhead Press (Barbell)
3
3 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Squat (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
85%
3
Squat (Barbell)
3
3 reps
85%
4
Overhead Press (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Squat (Barbell)
3
3 reps
90%
4
Overhead Press (Barbell)
3
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
95%
2
Bench Press (Barbell)
3
3 reps
95%
3
Squat (Barbell)
3
3 reps
95%
4
Overhead Press (Barbell)
3
3 reps
95%
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
65%
2
Squat (Barbell)
3 Sets
3 Reps
65%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
4
Overhead Press (Barbell)
3 Sets
3 Reps
65%
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
65%
2
Bench Press (Barbell)
3 Sets
3 Reps
65%
3
Deadlift (Barbell)
3 Sets
3 Reps
65%
4
Overhead Press (Barbell)
3 Sets
3 Reps
65%
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
65%
2
Bench Press (Barbell)
3 Sets
3 Reps
65%
3
Squat (Barbell)
3 Sets
3 Reps
65%
4
Overhead Press (Barbell)
3 Sets
3 Reps
65%