Garage gym strength

Garage gym workout, using the conguate training method for a powerbuilding training plan. working down on amount of reps every 4 weeks on strength days max 5 first month, max 3 2nd month and max 2 for last month. 
For speed/hypertrophy days working up percentage per week on first two exercises and hypertrophy sets for other exercises.
Most exercises can be changed per equipment you have, barbell for dumbells, cables for bands, only equipment i use that may not be able to swap is a reverse hyperextensions.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Push Press (Barbell)

Incline Bench Press (Barbell)

Kettlebell Press

I, Y, T (IYT) Raise

Single Arm Overhead Tricep Extension

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Front Squat (Barbell)

Good Morning

Lat Pulldown

Seated Row (Cable)

Kettlebell Swing

Goblet Squat

Suitcase Deadlift

15 Inch Deadlift

Snatch Deadlift

Reverse Hyperextension

Hamstring Curl

Leg Curl

Military Press (Barbell)

Paused Strict Press

Floor Press (Barbell)

Skull Crusher (Dumbbell)

Front Raise

Box Squat (Barbell)

Wide Stance/close Stance Box Squat

Barbell Row

Dumbbell Row

Split Squat (Dumbbell)

Deadlift (Deficit)

Bench Press (Close Grip)

Bench Press (Paused)

Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Face Pull

Pin Press Bench (Barbell)

Jump Squat

Hanging Knee Raise

Lat Pulldown (Close Grip)

Behind-the-Neck Lat Pulldown

Lunge (Kettlebell)

Larsen Press (Barbell)

Seated Pin Press (Barbell)

Bench Press (Dumbbell)

Standing Behind Neck Shoulder Press (Barbell)

Seated Overhead Extension (EZ Bar)

Hammer Curl (Cable)

Bicep Curl (Cable)

Squat (Low Bar)

0 reviews for Garage gym strength