5.0
(1 rating)
Program Description
Garage gym workout, using the conguate training method for a powerbuilding training plan. working down on amount of reps every 4 weeks on strength days max 5 first month, max 3 2nd month and max 2 for last month. For speed/hypertrophy days working up percentage per week on first two exercises and hypertrophy sets for other exercises. Most exercises can be changed per equipment you have, barbell for dumbells, cables for bands, only equipment i use that may not be able to swap is a reverse hyperextensions.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMay 24, 2025 06:12
- Last EditedMay 26, 2025 09:40
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
5 reps
RPE 10
2
Snatch Deadlift
3
5 reps
50%
3
Reverse Hyperextension
5
10 reps
RPE 8-9
4
Hamstring Curl
5
10 reps
RPE 8-9
5
Leg Curl
5
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
5 reps
RPE 10
2
Wide Stance/close Stance Box Squat
3
5 reps
50%
3
Barbell Row
3
10 reps
RPE 8-9
4
Dumbbell Row
3
10 reps
RPE 8-9
5
Split Squat (Dumbbell)
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Inch Deadlift
1
5 reps
RPE 10
2
Snatch Deadlift
3
5 reps
55%
3
Reverse Hyperextension
5
10 reps
RPE 8-9
4
Hamstring Curl
5
10 reps
RPE 8-9
5
Leg Curl
5
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 10
2
Wide Stance/close Stance Box Squat
3
5 reps
55%
3
Barbell Row
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
5
Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
3 reps
RPE 10
2
Snatch Deadlift
3
5 reps
60%
3
Reverse Hyperextension
5
10 reps
RPE 8-9
4
Hamstring Curl
5
10 reps
RPE 8-9
5
Leg Curl
5
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3 reps
RPE 10
2
Wide Stance/close Stance Box Squat
3
5 reps
60%
3
Barbell Row
3
10 reps
RPE 8-9
4
Dumbbell Row
3
10 reps
RPE 8-9
5
Split Squat (Dumbbell)
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Inch Deadlift
1
2 reps
RPE 10
2
Snatch Deadlift
3
5 reps
65%
3
Reverse Hyperextension
5
10 reps
RPE 8-9
4
Hamstring Curl
5
10 reps
RPE 8-9
5
Leg Curl
5
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 10
2
Wide Stance/close Stance Box Squat
3
5 reps
65%
3
Barbell Row
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
5
Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
2 reps
RPE 10
2
Snatch Deadlift
3
5 reps
70%
3
Reverse Hyperextension
5
10 reps
RPE 8-9
4
Hamstring Curl
5
10 reps
RPE 8-9
5
Leg Curl
5
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2 reps
RPE 10
2
Wide Stance/close Stance Box Squat
3
5 reps
70%
3
Barbell Row
3
10 reps
RPE 8-9
4
Dumbbell Row
3
10 reps
RPE 8-9
5
Split Squat (Dumbbell)
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Inch Deadlift
1
2 reps
RPE 10
2
Snatch Deadlift
3
5 reps
75%
3
Reverse Hyperextension
5
10 reps
RPE 8-9
4
Hamstring Curl
5
10 reps
RPE 8-9
5
Leg Curl
5
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2 reps
RPE 10
2
Wide Stance/close Stance Box Squat
3
5 reps
75%
3
Barbell Row
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
5
Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
50%
3
Tricep Extension (Cable)
5
10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8-9
5
Face Pull
5
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
RPE 10
2
Paused Strict Press
3
5 reps
50%
3
Floor Press (Barbell)
3
10 reps
RPE 8-9
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8-9
5
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
5 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
55%
3
Tricep Extension (Cable)
5
10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8-9
5
Face Pull
5
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
RPE 10
2
Paused Strict Press
3
5 reps
55%
3
Floor Press (Barbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Front Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
60%
3
Tricep Extension (Cable)
5
10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8-9
5
Face Pull
5
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3 reps
RPE 10
2
Paused Strict Press
3
5 reps
60%
3
Floor Press (Barbell)
3
10 reps
RPE 8-9
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8-9
5
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
65%
3
Tricep Extension (Cable)
5
10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8-9
5
Face Pull
5
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3 reps
RPE 10
2
Paused Strict Press
3
5 reps
65%
3
Floor Press (Barbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Front Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
70%
3
Tricep Extension (Cable)
5
10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8-9
5
Face Pull
5
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2 reps
RPE 10
2
Paused Strict Press
3
5 reps
70%
3
Floor Press (Barbell)
3
10 reps
RPE 8-9
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 8-9
5
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
2 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
75%
3
Tricep Extension (Cable)
5
10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8-9
5
Face Pull
5
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2 reps
RPE 10
2
Paused Strict Press
3
5 reps
75%
3
Floor Press (Barbell)
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
8
3 reps
60%
2
Incline Bench Press (Barbell)
5
5 reps
50%
3
Kettlebell Press
3
10 reps
-
4
I, Y, T (IYT) Raise
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
8
3 reps
60%
2
Box Squat (Barbell)
5
5 reps
50%
3
Jump Squat
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Behind-the-Neck Lat Pulldown
3
10 reps
-
7
Lunge (Kettlebell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
8
3 reps
65%
2
Incline Bench Press (Barbell)
5
8 reps
55%
3
Kettlebell Press
3
10 reps
-
4
I, Y, T (IYT) Raise
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
8
3 reps
65%
2
Box Squat (Barbell)
5
5 reps
55%
3
Jump Squat
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Behind-the-Neck Lat Pulldown
3
10 reps
-
7
Lunge (Kettlebell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
8
3 reps
70%
2
Incline Bench Press (Barbell)
5
5 reps
60%
3
Kettlebell Press
3
10 reps
-
4
I, Y, T (IYT) Raise
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
8
3 reps
70%
2
Box Squat (Barbell)
5
5 reps
60%
3
Jump Squat
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Behind-the-Neck Lat Pulldown
3
10 reps
-
7
Lunge (Kettlebell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
8
3 reps
75%
2
Incline Bench Press (Barbell)
5
5 reps
65%
3
Kettlebell Press
3
10 reps
-
4
I, Y, T (IYT) Raise
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
8
3 reps
70%
2
Box Squat (Barbell)
5
5 reps
50%
3
Jump Squat
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Behind-the-Neck Lat Pulldown
3
10 reps
-
7
Lunge (Kettlebell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Barbell)
5
5 reps
70%
3
Kettlebell Press
3
10 reps
-
4
I, Y, T (IYT) Raise
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
8
3 reps
80%
2
Box Squat (Barbell)
5
5 reps
70%
3
Jump Squat
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Behind-the-Neck Lat Pulldown
3
10 reps
-
7
Lunge (Kettlebell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
8
3 reps
85%
2
Incline Bench Press (Barbell)
5
5 reps
75%
3
Kettlebell Press
3
10 reps
-
4
I, Y, T (IYT) Raise
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
8
3 reps
85%
2
Box Squat (Barbell)
5
5 reps
75%
3
Jump Squat
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Behind-the-Neck Lat Pulldown
3
10 reps
-
7
Lunge (Kettlebell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
3 reps
60%
2
Good Morning
5
5 reps
50%
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Suitcase Deadlift
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
3 reps
60%
2
Seated Pin Press (Barbell)
5
5 reps
50%
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
3 reps
65%
2
Good Morning
5
5 reps
55%
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Suitcase Deadlift
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
3 reps
70%
2
Seated Pin Press (Barbell)
5
5 reps
50%
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
3 reps
70%
2
Good Morning
5
5 reps
60%
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Suitcase Deadlift
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
3 reps
70%
2
Seated Pin Press (Barbell)
5
5 reps
60%
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
3 reps
75%
2
Good Morning
5
5 reps
65%
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Suitcase Deadlift
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
3 reps
70%
2
Seated Pin Press (Barbell)
5
5 reps
50%
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
3 reps
80%
2
Good Morning
5
5 reps
70%
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Suitcase Deadlift
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
3 reps
80%
2
Seated Pin Press (Barbell)
5
5 reps
70%
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
8
3 reps
85%
2
Good Morning
5
5 reps
75%
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Suitcase Deadlift
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
3 reps
85%
2
Seated Pin Press (Barbell)
5
5 reps
75%
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Deficit)1 Set
5 Reps
@10
2
Snatch Deadlift3 Sets
5 Reps
50%
3
Reverse Hyperextension5 Sets
10 Reps
@8-9
4
Hamstring Curl5 Sets
10 Reps
@8-9
5
Leg Curl5 Sets
10 Reps
@8-9
Day 2
1
Bench Press (Close Grip)1 Set
5 Reps
@10
2
Bench Press (Paused)3 Sets
5 Reps
50%
3
Tricep Extension (Cable)5 Sets
10 Reps
@8-9
4
Lateral Raise (Dumbbell)5 Sets
10 Reps
@8-9
5
Face Pull5 Sets
10 Reps
@8-9
Day 3
1
Push Press (Barbell)8 Sets
3 Reps
60%
2
Incline Bench Press (Barbell)5 Sets
5 Reps
50%
3
Kettlebell Press3 Sets
10 Reps
-
4
I, Y, T (IYT) Raise3 Sets
15 Reps
-
5
Single Arm Overhead Tricep Extension3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
7
Hammer Curl (Dumbbell)3 Sets
10 Reps
-
Day 4
1
Front Squat (Barbell)8 Sets
3 Reps
60%
2
Good Morning5 Sets
5 Reps
50%
3
Lat Pulldown3 Sets
10 Reps
-
4
Seated Row (Cable)3 Sets
10 Reps
-
5
Kettlebell Swing3 Sets
10 Reps
-
6
Goblet Squat3 Sets
10 Reps
-
7
Suitcase Deadlift3 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Lydia K.Age 28, Woman
4 days ago
7 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Fantastic program! My gains have amplified massively. Thank you for bringing your knowledge to my fitness journey💪🏼