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Garage Powerbuilding OG
by Cole B.
9 athletes joined
4.0
(1 rating)
Program Description
Powerbuilding with only a barbell and dumbbells Upper and Lower With an workouts for after
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Jan 08, 2024 03:43
Last Edited
Jun 05, 2024 02:20
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
80%
2
Pull-Up (Weighted)
4 Sets
7 Reps
@8
3
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Overhead Press (Barbell)
4 Sets
5 Reps
80%
5
Bent Over Row (Barbell, Paused)
3 Sets
10 Reps
@6
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Plank
3 Sets
1 mins
@10
8
Side Plank
3 Sets
1 mins
@10
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Standing Calf Raise
4 Sets
10 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Stiff Leg Deadlift
4 Sets
8 Reps
@8
5
Side Bend (Dumbbell)
3 Sets
10 Reps
@9
6
Hanging Toes To Bar
3 Sets
6 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
80%
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8
6
Dumbbell Row
3 Sets
10 Reps
@8
7
Ab Wheel
3 Sets
5 Reps
@6
8
Oblique Crunch
3 Sets
50 Reps
@6
Day 3
1
World's Greatest Stretch
3 Sets
8 Reps
@6
2
Couch Stretch with Reachovers
3 Sets
10 Reps
@6
3
Ankle Mobility
3 Sets
10 Reps
@6
4
Stretching
3 Sets
1 mins
@6
5
Jefferson Curl
3 Sets
1 mins
@6
6
IYT
4 Sets
10 Reps
@6
Day 5
1
Front Squat (Barbell)
4 Sets
10 Reps
@8
2
Single Leg Deadlift
3 Sets
10 Reps
@8
3
Box Jump
4 Sets
10 Reps
@8
4
Lunge (Barbell)
4 Sets
12 Reps
@8
5
Jump Rope
3 Sets
3 mins
@6
6
Russian Twist
3 Sets
20 Reps
@6
7
Sit Up
3 Sets
20 Reps
@6
Day 3
1
World's Greatest Stretch
3 Sets
8 Reps
@6
2
Couch Stretch with Reachovers
3 Sets
10 Reps
@6
3
Ankle Mobility
3 Sets
10 Reps
@6
4
Stretching
3 Sets
1 mins
@6
5
Jefferson Curl
3 Sets
1 mins
@6
6
IYT
4 Sets
10 Reps
@6
Day 5
1
Front Squat (Barbell)
4 Sets
10 Reps
@8
2
Single Leg Deadlift
3 Sets
10 Reps
@8
3
Box Jump
4 Sets
10 Reps
@8
4
Lunge (Barbell)
4 Sets
12 Reps
@8
5
Jump Rope
3 Sets
3 mins
@6
6
Russian Twist
3 Sets
20 Reps
@6
7
Sit Up
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
85%
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
4
Overhead Press (Barbell)
4 Sets
4 Reps
85%
5
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
7
Plank
3 Sets
1 mins
@10
8
Side Plank
3 Sets
1 mins
@10
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Standing Calf Raise
4 Sets
12 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@8.5
4
Stiff Leg Deadlift
4 Sets
6 Reps
@8.5
5
Side Bend (Dumbbell)
3 Sets
12 Reps
@9
6
Hanging Toes To Bar
3 Sets
6 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
80%
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8
6
Dumbbell Row
3 Sets
10 Reps
@8
7
Ab Wheel
3 Sets
5 Reps
@6
8
Oblique Crunch
3 Sets
50 Reps
@6
Day 3
1
World's Greatest Stretch
3 Sets
8 Reps
@6
2
Couch Stretch with Reachovers
3 Sets
10 Reps
@6
3
Ankle Mobility
3 Sets
10 Reps
@6
4
Stretching
3 Sets
1 mins
@6
5
Jefferson Curl
3 Sets
1 mins
@6
6
IYT
4 Sets
10 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
90%
95%
95%
2
Pull-Up (Weighted)
4 Sets
7 Reps
@8
3
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
90%
95%
95%
4
Bent Over Row (Barbell, Paused)
3 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Plank
3 Sets
1 mins
@10
7
Side Plank
3 Sets
1 mins
@10
8
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
@9
@9.5
@9.5
2
Standing Calf Raise
4 Sets
15 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
4
Stiff Leg Deadlift
4 Sets
6 Reps
@8.5
5
Side Bend (Dumbbell)
3 Sets
10 Reps
@9
6
Hanging Toes To Bar
3 Sets
6 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
85%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
3
Skull Crusher
4 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8
6
Dumbbell Row
3 Sets
10 Reps
@8
7
Ab Wheel
3 Sets
5 Reps
@6
8
Oblique Crunch
3 Sets
50 Reps
@6
Day 5
1
Front Squat (Barbell)
4 Sets
10 Reps
@9
2
Single Leg Deadlift
3 Sets
10 Reps
@9
3
Box Jump
4 Sets
12 Reps
@8
4
Lunge (Barbell)
4 Sets
10 Reps
@9
5
Jump Rope
3 Sets
3 mins
@6
6
Russian Twist
3 Sets
25 Reps
@6
7
Sit Up
3 Sets
25 Reps
@6
Day 3
1
World's Greatest Stretch
3 Sets
8 Reps
@6
2
Couch Stretch with Reachovers
3 Sets
10 Reps
@6
3
Ankle Mobility
3 Sets
10 Reps
@6
4
Stretching
3 Sets
1 mins
@6
5
Jefferson Curl
3 Sets
1 mins
@6
6
IYT
4 Sets
10 Reps
@6
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
80%
2
Pull-Up (Weighted)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
6 Reps
85%
4
Plank
3 Sets
1 mins
@10
5
Side Plank
3 Sets
1 mins
@10
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@8.5
8
Barbell Row
4 Sets
6 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
85%
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@8
4
Ab Wheel
3 Sets
5 Reps
@6
5
Oblique Crunch
3 Sets
50 Reps
@6
6
Arnold Press
4 Sets
14 Reps
@8
7
Chin-Up (Weighted)
4 Sets
8 Reps
@8
8
Floor Press (Barbell)
3 Sets
12 Reps
@8
Day 5
1
Front Squat (Barbell)
4 Sets
10 Reps
@9
2
Box Jump
4 Sets
12 Reps
@8
3
Jump Rope
3 Sets
3 mins
@6
4
Russian Twist
3 Sets
25 Reps
@6
5
Sit Up
3 Sets
25 Reps
@6
6
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
7
Pistol Squat
4 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
4
Side Bend (Dumbbell)
3 Sets
65 Reps
@9
5
Hanging Toes To Bar
3 Sets
10 Reps
@7
6
Single Leg Deadlift
4 Sets
6 Reps
@8
7
Split Squat (Barbell)
4 Sets
6 Reps
@8
Day 3
1
World's Greatest Stretch
3 Sets
8 Reps
@6
2
Couch Stretch with Reachovers
3 Sets
10 Reps
@6
3
Ankle Mobility
3 Sets
10 Reps
@6
4
Stretching
3 Sets
1 mins
@6
5
Jefferson Curl
3 Sets
1 mins
@6
6
IYT
4 Sets
10 Reps
@6
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
85%
2
Pull-Up (Weighted)
4 Sets
10 Reps
@8.5
3
Overhead Press (Barbell)
4 Sets
5 Reps
90%
4
Plank
3 Sets
1 mins
@10
5
Side Plank
3 Sets
1 mins
@10
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@9
8
Barbell Row
4 Sets
5 Reps
@8.5
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Standing Calf Raise
4 Sets
20 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@9.5
4
Side Bend (Dumbbell)
3 Sets
75 Reps
@9
5
Hanging Toes To Bar
3 Sets
12 Reps
@7
6
Single Leg Deadlift
4 Sets
5 Reps
@8.5
7
Split Squat (Barbell)
4 Sets
5 Reps
@8.5
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
90%
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
3
Dumbbell Row
3 Sets
12 Reps
@8
4
Ab Wheel
3 Sets
5 Reps
@6
5
Oblique Crunch
3 Sets
50 Reps
@6
6
Arnold Press
4 Sets
12 Reps
@8.5
7
Chin-Up (Weighted)
4 Sets
9 Reps
@8
8
Floor Press (Barbell)
3 Sets
10 Reps
@8.5
Day 5
1
Front Squat (Barbell)
4 Sets
8 Reps
@9.5
2
Box Jump
4 Sets
10 Reps
@8.5
3
Jump Rope
3 Sets
3 mins
@6
4
Russian Twist
3 Sets
30 Reps
@6
5
Sit Up
3 Sets
30 Reps
@6
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
7
Pistol Squat
4 Sets
10 Reps
@8
Day 3
1
World's Greatest Stretch
3 Sets
8 Reps
@6
2
Couch Stretch with Reachovers
3 Sets
10 Reps
@6
3
Ankle Mobility
3 Sets
10 Reps
@6
4
Stretching
3 Sets
1 mins
@6
5
Jefferson Curl
3 Sets
1 mins
@6
6
IYT
4 Sets
10 Reps
@6
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
95%
2
Pull-Up (Weighted)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
4 Reps
95%
4
Plank
3 Sets
1 mins
@10
5
Side Plank
3 Sets
1 mins
@10
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@9
8
Barbell Row
3 Sets
1 Set
4 Reps
6 Reps
@9
@9
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@9.5
2
Standing Calf Raise
4 Sets
25 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4 Reps
@9.5
4
Side Bend (Dumbbell)
3 Sets
75 Reps
@9
5
Hanging Toes To Bar
3 Sets
12 Reps
@7
6
Single Leg Deadlift
4 Sets
4 Reps
@9
7
Split Squat (Barbell)
4 Sets
4 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
95%
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@9.5
3
Dumbbell Row
3 Sets
15 Reps
@8
4
Ab Wheel
3 Sets
8 Reps
@6
5
Oblique Crunch
3 Sets
100 Reps
@6
6
Arnold Press
4 Sets
10 Reps
@8
7
Chin-Up (Weighted)
4 Sets
10 Reps
@8
8
Floor Press (Barbell)
3 Sets
8 Reps
@8
Day 5
1
Front Squat (Barbell)
4 Sets
8 Reps
@9
2
Box Jump
4 Sets
8 Reps
@8
3
Jump Rope
3 Sets
3 mins
@6
4
Russian Twist
3 Sets
30 Reps
@6
5
Sit Up
3 Sets
30 Reps
@6
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
7
Pistol Squat
4 Sets
8 Reps
@8
Day 3
1
World's Greatest Stretch
3 Sets
8 Reps
@6
2
Couch Stretch with Reachovers
3 Sets
10 Reps
@6
3
Ankle Mobility
3 Sets
10 Reps
@6
4
Stretching
3 Sets
1 mins
@6
5
Jefferson Curl
3 Sets
1 mins
@6
6
IYT
4 Sets
10 Reps
@6
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
4 Reps
3 Reps
2 Reps
95%
95%
100%
2
Pull-Up (Weighted)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
4 Reps
3 Reps
2 Reps
95%
95%
100%
4
Plank
3 Sets
1 mins
@10
5
Side Plank
3 Sets
1 mins
@10
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
7
Hammer Curl
3 Sets
12 Reps
@9
8
Barbell Row
1 Set
1 Set
1 Set
1 Set
4 Reps
3 Reps
3 Reps
2 Reps
@9
@9
@9.5
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1 Set
4 Reps
3 Reps
2 Reps
@9.5
@9.5
@10
2
Standing Calf Raise
4 Sets
25 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
3 Reps
3 Reps
@9.5
@10
4
Side Bend (Dumbbell)
3 Sets
75 Reps
@9
5
Hanging Toes To Bar
3 Sets
12 Reps
@7
6
Single Leg Deadlift
3 Sets
1 Set
3 Reps
2 Reps
@9.5
@10
7
Split Squat (Barbell)
1 Set
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@9
@9.5
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
80%
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
3
Dumbbell Row
3 Sets
10 Reps
@7
4
Ab Wheel
3 Sets
8 Reps
@6
5
Oblique Crunch
3 Sets
100 Reps
@6
6
Arnold Press
4 Sets
8 Reps
@9
7
Chin-Up (Weighted)
4 Sets
10 Reps
@8
8
Floor Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@8
Day 5
1
Front Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@7.5
@7
2
Box Jump
4 Sets
10 Reps
@6
3
Jump Rope
3 Sets
3 mins
@6
4
Russian Twist
3 Sets
30 Reps
@6
5
Sit Up
3 Sets
30 Reps
@6
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
7
Pistol Squat
4 Sets
5 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
2 Reps
90%
95%
100%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
2 Reps
90%
95%
100%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
2 Reps
90%
95%
100%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
2 Reps
90%
95%
100%
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
4.00/ 5
Cole B.Man
4 months ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Go less weight in certain aspects