Program Description
Lihaskasvu
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 10, 2024 04:20
- Last EditedJun 18, 2025 11:32

Summary
Embark on a transformative 12-week journey with this dynamic 4-day workout program designed to build strength and sculpt your physique. Each session combines compound movements like the Romanian Deadlift and T-Bar Row with targeted exercises to enhance your leg and upper body strength. Perfect for those with a garage gym setup, this program emphasizes proper form and progressive overload to ensure you’re pushing your limits safely and effectively. Get ready to elevate your training and achieve the results you’ve been striving for!
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
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
20 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Leg Curl
4
20 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Front Raise
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Single Leg Press
2
20 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Leg Curl
3
12 reps
-
5
Walking Lunge
3
60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
2
Leg Press4 Sets
20 Reps
-
3
Lunge (Bodyweight)3 Sets
10 Reps
-
4
Leg Curl4 Sets
20 Reps
-
5
Bulgarian Split Squat (Bodyweight)4 Sets
12 Reps
-
Day 2
1
T-Bar Row3 Sets
10 Reps
-
2
Dumbbell Row3 Sets
10 Reps
-
3
Bench Press (Close Grip)3 Sets
10 Reps
-
4
Front Raise4 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
-
Day 3
1
Squat (Smith Machine)4 Sets
10 Reps
-
2
Single Leg Press2 Sets
20 Reps
-
3
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
-
4
Leg Curl3 Sets
12 Reps
-
5
Walking Lunge3 Sets
60 Reps
-
Day 4
1
Push Press (Barbell)4 Sets
10 Reps
-
2
Seated Row (Cable)4 Sets
10 Reps
-
3
Lat Pulldown3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
15 Reps
-