Garage Powerbuilding OG
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | 80% |
| 2 | Pull-Up (Weighted) | 4 | 7 reps | @8 |
| 3 | Decline Bench Press (Dumbbell) | 3 | 10 reps | @8 |
| 4 | Overhead Press (Barbell) | 4 | 5 reps | 80% |
| 5 | Bent Over Row (Barbell, Paused) | 3 | 10 reps | @6 |
| 6 | Bicep Curl (Dumbbell) | 3 | 10 reps | @8 |
| 7 | Plank | 3 | 1 min | @10 |
| 8 | Side Plank | 3 | 1 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps | @8 |
| 2 | Standing Calf Raise | 4 | 10 reps | @8.5 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8 |
| 4 | Stiff Leg Deadlift | 4 | 8 reps | @8 |
| 5 | Side Bend (Dumbbell) | 3 | 10 reps | @9 |
| 6 | Hanging Toes To Bar | 3 | 6 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | World's Greatest Stretch | 3 | 8 reps | @6 |
| 2 | Couch Stretch with Reachovers | 3 | 10 reps | @6 |
| 3 | Ankle Mobility | 3 | 10 reps | @6 |
| 4 | Stretching | 3 | 1 min | @6 |
| 5 | Jefferson Curl | 3 | 1 min | @6 |
| 6 | IYT | 4 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 10 reps | 80% |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Skull Crusher | 3 | 10 reps | @8 |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Chin-Up (Bodyweight) | 3 | 8 reps | @8 |
| 6 | Dumbbell Row | 3 | 10 reps | @8 |
| 7 | Ab Wheel | 3 | 5 reps | @6 |
| 8 | Oblique Crunch | 3 | 50 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 4 | 10 reps | @8 |
| 2 | Single Leg Deadlift | 3 | 10 reps | @8 |
| 3 | Box Jump | 4 | 10 reps | @8 |
| 4 | Lunge (Barbell) | 4 | 12 reps | @8 |
| 5 | Jump Rope | 3 | 3 min | @6 |
| 6 | Russian Twist | 3 | 20 reps | @6 |
| 7 | Sit Up | 3 | 20 reps | @6 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Garage Powerbuilding OG is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Garage Powerbuilding OG is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Garage Powerbuilding OG is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
