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Manny’s garage gym

by Manuel R.
1 athletes joined

Program Description

Perfect for those with a minimal garage gym. The goal is to get strong and make good gains.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 29, 2025 05:06
  • Last Edited
    Jun 18, 2025 12:53

Summary

Transform your strength training routine with Manny’s Garage Gym, a dynamic 12-week program designed for serious lifters. Committing to just 4 days a week, you'll tackle targeted workouts focusing on upper body, lower body, and core, utilizing essential barbell exercises like the Bench Press, Romanian Deadlift, and Skull Crushers. Each session is crafted to build muscle and enhance functional strength, ensuring you maximize your gains in a supportive garage gym environment. Get ready to push your limits and redefine your fitness journey!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Behind-the-Neck Push Press
1
1
1
1
8 reps
10 reps
12 reps
14 reps
-
-
-
-
3
Upright Row (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
6 reps
-
3
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3
6 reps
8 reps
10 reps
-
-
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Lat Pulldown
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
4
12 reps
-
4
Plank
1
-
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
4 Sets
5 Reps
-
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
-
-
-
-
3
Upright Row (Barbell)
4 Sets
10 Reps
-
4
Skull Crusher (Barbell)
3 Sets
12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
5 Sets
10 Reps
-
2
Front Squat (Barbell)
5 Sets
6 Reps
-
3
Plank
1 Set
-
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
3 Sets
6 Reps
8 Reps
10 Reps
-
-
-
2
Bicep Curl (Barbell)
4 Sets
10 Reps
-
3
Overhead Press (Barbell)
4 Sets
6 Reps
-
4
Lat Pulldown
5 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Goblet Squat
4 Sets
12 Reps
-
4
Plank
1 Set
-