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Garage Powerbuilding OG

by Cole B.
22 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
    Aug 04, 2025 05:37

Summary

Unlock your strength with the Garage Powerbuilding OG program, a comprehensive 8-week journey designed for serious lifters looking to build muscle and power. With 5 training days per week, you'll engage in a balanced mix of upper and lower body workouts, featuring compound movements like the barbell bench press and squats to maximize your gains. Tailored for a garage gym setup, this program combines intensity and volume to challenge your limits and elevate your performance. Get ready to transform your physique and unleash your inner powerhouse!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.5%
Quadriceps
10.9%
Glutes
10.7%
Other
8.2%
Front Delts
7.9%
Hamstrings
7.6%
Middle Delts
6.7%
Triceps
6%
Upper Back
5.9%
Lats
5.6%
Chest
5.3%
Lower Back
4.1%
Biceps
3%
Rear Delts
2.1%
Calves
1.7%
Adductors
0.9%
Forearms
0.9%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
4
7 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
4
5 reps
80%
5
Bent Over Row (Barbell, Paused)
3
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Plank
3
1 mins
RPE 10
8
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Overhead Press (Barbell)
4
4 reps
85%
5
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
7
Plank
3
1 mins
RPE 10
8
Side Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
3 reps
2 reps
90%
95%
95%
2
Pull-Up (Weighted)
4
7 reps
RPE 8
3
Overhead Press (Barbell)
2
1
1
4 reps
3 reps
2 reps
90%
95%
95%
4
Bent Over Row (Barbell, Paused)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Plank
3
1 mins
RPE 10
7
Side Plank
3
1 mins
RPE 10
8
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
85%
4
Plank
3
1 mins
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8.5
8
Barbell Row
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Pull-Up (Weighted)
4
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
5 reps
90%
4
Plank
3
1 mins
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 9
8
Barbell Row
4
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
95%
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
4 reps
95%
4
Plank
3
1 mins
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 9
8
Barbell Row
3
1
4 reps
6 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
4 reps
3 reps
2 reps
95%
95%
100%
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
1
2
1
4 reps
3 reps
2 reps
95%
95%
100%
4
Plank
3
1 mins
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 9
8
Barbell Row
1
1
1
1
4 reps
3 reps
3 reps
2 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
2 reps
2 reps
90%
95%
100%
2
Squat (Barbell)
1
1
1
3 reps
2 reps
2 reps
90%
95%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Standing Calf Raise
4
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Stiff Leg Deadlift
4
8 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 9
6
Hanging Toes To Bar
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Standing Calf Raise
4
12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
4
Stiff Leg Deadlift
4
6 reps
RPE 8.5
5
Side Bend (Dumbbell)
3
12 reps
RPE 9
6
Hanging Toes To Bar
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
3 reps
2 reps
RPE 9
RPE 9.5
RPE 9.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Stiff Leg Deadlift
4
6 reps
RPE 8.5
5
Side Bend (Dumbbell)
3
10 reps
RPE 9
6
Hanging Toes To Bar
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Side Bend (Dumbbell)
3
65 reps
RPE 9
5
Hanging Toes To Bar
3
10 reps
RPE 7
6
Single Leg Deadlift
4
6 reps
RPE 8
7
Split Squat (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Standing Calf Raise
4
20 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 9.5
4
Side Bend (Dumbbell)
3
75 reps
RPE 9
5
Hanging Toes To Bar
3
12 reps
RPE 7
6
Single Leg Deadlift
4
5 reps
RPE 8.5
7
Split Squat (Barbell)
4
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Standing Calf Raise
4
25 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
4 reps
RPE 9.5
4
Side Bend (Dumbbell)
3
75 reps
RPE 9
5
Hanging Toes To Bar
3
12 reps
RPE 7
6
Single Leg Deadlift
4
4 reps
RPE 9
7
Split Squat (Barbell)
4
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
2
Standing Calf Raise
4
25 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
1
3 reps
3 reps
RPE 9.5
RPE 10
4
Side Bend (Dumbbell)
3
75 reps
RPE 9
5
Hanging Toes To Bar
3
12 reps
RPE 7
6
Single Leg Deadlift
3
1
3 reps
2 reps
RPE 9.5
RPE 10
7
Split Squat (Barbell)
1
2
1
3 reps
3 reps
3 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
90%
95%
100%
2
Overhead Press (Barbell)
1
1
1
3 reps
2 reps
2 reps
90%
95%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
8 reps
RPE 6
2
Couch Stretch with Reachovers
3
10 reps
RPE 6
3
Ankle Mobility
3
10 reps
RPE 6
4
Stretching
3
1 mins
RPE 6
5
Jefferson Curl
3
1 mins
RPE 6
6
IYT
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
8 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Ab Wheel
3
5 reps
RPE 6
8
Oblique Crunch
3
50 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
8 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Ab Wheel
3
5 reps
RPE 6
8
Oblique Crunch
3
50 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
85%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Skull Crusher
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
8 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Ab Wheel
3
5 reps
RPE 6
8
Oblique Crunch
3
50 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
85%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Ab Wheel
3
5 reps
RPE 6
5
Oblique Crunch
3
50 reps
RPE 6
6
Arnold Press
4
14 reps
RPE 8
7
Chin-Up (Weighted)
4
8 reps
RPE 8
8
Floor Press (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
90%
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
12 reps
RPE 8
4
Ab Wheel
3
5 reps
RPE 6
5
Oblique Crunch
3
50 reps
RPE 6
6
Arnold Press
4
12 reps
RPE 8.5
7
Chin-Up (Weighted)
4
9 reps
RPE 8
8
Floor Press (Barbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
95%
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 9.5
3
Dumbbell Row
3
15 reps
RPE 8
4
Ab Wheel
3
8 reps
RPE 6
5
Oblique Crunch
3
100 reps
RPE 6
6
Arnold Press
4
10 reps
RPE 8
7
Chin-Up (Weighted)
4
10 reps
RPE 8
8
Floor Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
80%
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 7
4
Ab Wheel
3
8 reps
RPE 6
5
Oblique Crunch
3
100 reps
RPE 6
6
Arnold Press
4
8 reps
RPE 9
7
Chin-Up (Weighted)
4
10 reps
RPE 8
8
Floor Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Single Leg Deadlift
3
10 reps
RPE 8
3
Box Jump
4
10 reps
RPE 8
4
Lunge (Barbell)
4
12 reps
RPE 8
5
Jump Rope
3
3 mins
RPE 6
6
Russian Twist
3
20 reps
RPE 6
7
Sit Up
3
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Single Leg Deadlift
3
10 reps
RPE 8
3
Box Jump
4
10 reps
RPE 8
4
Lunge (Barbell)
4
12 reps
RPE 8
5
Jump Rope
3
3 mins
RPE 6
6
Russian Twist
3
20 reps
RPE 6
7
Sit Up
3
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 9
2
Single Leg Deadlift
3
10 reps
RPE 9
3
Box Jump
4
12 reps
RPE 8
4
Lunge (Barbell)
4
10 reps
RPE 9
5
Jump Rope
3
3 mins
RPE 6
6
Russian Twist
3
25 reps
RPE 6
7
Sit Up
3
25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 9
2
Box Jump
4
12 reps
RPE 8
3
Jump Rope
3
3 mins
RPE 6
4
Russian Twist
3
25 reps
RPE 6
5
Sit Up
3
25 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
7
Pistol Squat
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9.5
2
Box Jump
4
10 reps
RPE 8.5
3
Jump Rope
3
3 mins
RPE 6
4
Russian Twist
3
30 reps
RPE 6
5
Sit Up
3
30 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
7
Pistol Squat
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Box Jump
4
8 reps
RPE 8
3
Jump Rope
3
3 mins
RPE 6
4
Russian Twist
3
30 reps
RPE 6
5
Sit Up
3
30 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
7
Pistol Squat
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 7
2
Box Jump
4
10 reps
RPE 6
3
Jump Rope
3
3 mins
RPE 6
4
Russian Twist
3
30 reps
RPE 6
5
Sit Up
3
30 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
7
Pistol Squat
4
5 reps
RPE 7
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
2 years 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