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Garage strength
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Program Description
Strength building Muscle mass increase
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Apr 30, 2024 02:11
Last Edited
May 13, 2024 12:55
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
4 Sets
5 Reps
70%
3
Barbell Row
4 Sets
8 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
6A
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7
6B
Skull Crusher
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Military Press (Barbell)
4 Sets
5 Reps
70%
3
Split Squat (Dumbbell)
4 Sets
10 Reps
@7
4
Standing Calf Raise
4 Sets
8 Reps
@8
Day 4
1
Military Press (Barbell)
4 Sets
5 Reps
70%
2
Squat (Barbell)
4 Sets
5 Reps
70%
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Paused)
4 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
4
Bench Press (Close Grip)
4 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
75%
80%
85%
2
Deadlift (Barbell)
3 Sets
5 Reps
75%
3
Barbell Row
4 Sets
8 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
6A
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7
6B
Skull Crusher
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
75%
80%
85%
2
Military Press (Barbell)
3 Sets
5 Reps
75%
3
Split Squat (Dumbbell)
4 Sets
10 Reps
@7
4
Standing Calf Raise
4 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
75%
80%
85%
2
Bench Press (Paused)
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
4
Bench Press (Close Grip)
4 Sets
12 Reps
@7
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
75%
80%
85%
2
Squat (Barbell)
3 Sets
5 Reps
75%
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1-4 Reps
95%
2
Military Press (Barbell)
3 Sets
5 Reps
70%
3
Split Squat (Dumbbell)
4 Sets
10 Reps
@7
4
Standing Calf Raise
4 Sets
8 Reps
@8
Day 4
1
Military Press (Barbell)
1 Set
1-4 Reps
95%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1-4 Reps
95%
2
Deadlift (Deficit)
3 Sets
5 Reps
@7
3
Barbell Row
4 Sets
8 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
6A
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7
6B
Skull Crusher
4 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1-4 Reps
95%
2
Bench Press (Paused)
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
4
Bench Press (Close Grip)
4 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
75%
2
Deadlift (Barbell)
2 Sets
5 Reps
75%
3
Barbell Row
4 Sets
8 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
6A
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7
6B
Skull Crusher
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
75%
2
Military Press (Barbell)
2 Sets
5 Reps
75%
3
Split Squat (Dumbbell)
4 Sets
10 Reps
@7
4
Standing Calf Raise
4 Sets
8 Reps
@8
Day 4
1
Military Press (Barbell)
2 Sets
5 Reps
75%
2
Squat (Barbell)
2 Sets
5 Reps
75%
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
2 Sets
5 Reps
75%
2
Bench Press (Paused)
2 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
4
Bench Press (Close Grip)
4 Sets
12 Reps
@7