Garage Gym Warrior

by Morgan Cornell

2 athletes joined

Program Description

Strength

Program Overview

Level
Intermediate, Novice
Goal
Athletics, Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
Oct 20, 2025 05:54
Last Edited
Oct 20, 2025 06:00

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.9%

Glutes

13.3%

Front Delts

10%

Middle Delts

9.7%

Hamstrings

9.7%

Triceps

9.2%

Abs

6.1%

Chest

5.6%

Upper Back

5.6%

Adductors

5%

Lats

4.4%

Lower Back

2.2%

Biceps

2.2%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Squat (Barbell)

4

6 reps

70%

2

Overhead Press (Barbell)

3

6 reps

65%

3

Deadlift (Barbell)

3

6 reps

60%

Day 1

1

Squat (Barbell)

4

6 reps

75%

2

Overhead Press (Barbell)

3

6 reps

70%

3

Deadlift (Barbell)

3

6 reps

65%

Day 1

1

Squat (Barbell)

4

4 reps

80%

2

Overhead Press (Barbell)

3

4 reps

75%

3

Deadlift (Barbell)

3

4 reps

70%

Day 1

1

Squat (Barbell)

4

6 reps

75%

2

Overhead Press (Barbell)

3

6 reps

70%

3

Deadlift (Barbell)

3

6 reps

65%

Day 1

1

Squat (Barbell)

4

6 reps

80%

2

Overhead Press (Barbell)

3

6 reps

75%

3

Deadlift (Barbell)

3

6 reps

70%

Day 1

1

Squat (Barbell)

4

4 reps

85%

2

Overhead Press (Barbell)

3

4 reps

80%

3

Deadlift (Barbell)

3

4 reps

75%

Day 2

1

Squat (Paused)

2

6 reps

60%

2

Bench Press (Barbell)

4

6 reps

70%

3

Bent Over Row (Barbell)

4

8 reps

-

Day 2

1

Squat (Paused)

2

6 reps

65%

2

Bench Press (Barbell)

4

6 reps

75%

3

Bent Over Row (Barbell)

4

6 reps

-

Day 2

1

Squat (Paused)

2

4 reps

70%

2

Bench Press (Barbell)

4

4 reps

80%

3

Bent Over Row (Barbell)

4

4 reps

-

Day 2

1

Squat (Paused)

2

6 reps

65%

2

Bench Press (Barbell)

4

6 reps

75%

3

Bent Over Row (Barbell)

4

8 reps

-

Day 2

1

Squat (Paused)

2

6 reps

70%

2

Bench Press (Barbell)

4

6 reps

80%

3

Bent Over Row (Barbell)

4

6 reps

-

Day 2

1

Squat (Paused)

2

4 reps

75%

2

Bench Press (Barbell)

4

4 reps

85%

3

Bent Over Row (Barbell)

4

4 reps

-

Day 3

1

Squat (Barbell)

3

6 reps

65%

2

Overhead Press (Barbell)

4

6 reps

70%

3

Deadlift (Barbell)

1

6 reps

70%

Day 3

1

Squat (Barbell)

3

6 reps

70%

2

Overhead Press (Barbell)

4

6 reps

75%

3

Deadlift (Barbell)

1

6 reps

75%

Day 3

1

Squat (Barbell)

3

4 reps

75%

2

Overhead Press (Barbell)

4

4 reps

80%

3

Deadlift (Barbell)

1

4 reps

80%

Day 3

1

Squat (Barbell)

3

6 reps

70%

2

Overhead Press (Barbell)

4

6 reps

75%

3

Deadlift (Barbell)

1

6 reps

75%

Day 3

1

Squat (Barbell)

3

6 reps

75%

2

Overhead Press (Barbell)

4

6 reps

80%

3

Deadlift (Barbell)

1

6 reps

80%

Day 3

1

Squat (Barbell)

3

4 reps

80%

2

Overhead Press (Barbell)

4

4 reps

85%

3

Deadlift (Barbell)

1

4 reps

85%

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

6 Reps

70%

70%

70%

70%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

65%

65%

65%

3

Deadlift (Barbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

60%

60%

60%

Day 2

1

Squat (Paused)

1 Set

1 Set

6 Reps

6 Reps

60%

60%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

6 Reps

70%

70%

70%

70%

3

Bent Over Row (Barbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

65%

65%

65%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

6 Reps

70%

70%

70%

70%

3

Deadlift (Barbell)

1 Set

6 Reps

70%