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Garage Powerbuilding OG
by Cole B.
13 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
Jul 22, 2024 08:03
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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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Cole B.Man
6 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