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Garage Gym Titan

by Luke Ahlfield

Program Description

The Garage Gym Titan is a minimalist program for beginner, intermediate and even advance lifters. GGT is great for busy people who only have three days a week to train or for those who’d rather not be spending a ton of time hitting one muscle group in a million ways.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 12, 2025 02:36
  • Last Edited
    Nov 12, 2025 03:53
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.9%
Upper Back
13.8%
Quadriceps
12.2%
Hamstrings
9.5%
Triceps
8.7%
Lats
8.4%
Front Delts
5.9%
Lower Back
5.9%
Middle Delts
5.7%
Abs
4.2%
Chest
3.9%
Rear Delts
3.9%
Adductors
2.5%
Biceps
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
65%
2
Dip (Weighted)
3
8-12 reps
RPE 8
3
Step-Up (Weighted)
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Trap Bar)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Multi Grip Bar Bench Press
1
1
1
4-6 reps
6-8 reps
8-10 reps
85%
75%
65%
2
Cossack Squat
3
8-10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Glute-Ham Raise
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
6
Tate Press
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
2-4 reps
75%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Reverse Hyperextension
3
8-10 reps
RPE 8
4
Kroc Row
3
8-12 reps
RPE 8
5
Pinned Bicep Curl
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8
4
Back Extension (Weighted)
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
85%
75%
65%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8
4
Back Extension (Weighted)
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2-4 reps
75%
2
Dip (Weighted)
3
8-12 reps
RPE 8
3
Step-Up (Weighted)
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Trap Bar)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Multi Grip Bar Bench Press
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Cossack Squat
3
8-10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Glute-Ham Raise
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
6
Tate Press
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1-3 reps
85%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Reverse Hyperextension
3
8-10 reps
RPE 8
4
Kroc Row
3
8-12 reps
RPE 8
5
Pinned Bicep Curl
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-6 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Reverse Hyperextension
3
8-10 reps
RPE 8
4
Kroc Row
3
8-12 reps
RPE 8
5
Pinned Bicep Curl
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8
4
Back Extension (Weighted)
3
8-10 reps
RPE 8
5
Overhead Extension (EZ Bar)
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
1-3 reps
85%
2
Dip (Weighted)
3
8-12 reps
RPE 8
3
Step-Up (Weighted)
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Trap Bar)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Multi Grip Bar Bench Press
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Cossack Squat
3
8-10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Glute-Ham Raise
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
6
Tate Press
1
3
12-15 reps
4-6 reps
RPE 8
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Trap Bar Deadlift
3 Sets
4-6 Reps
65%
2
Dip (Weighted)
3 Sets
8-12 Reps
@8
3
Step-Up (Weighted)
3 Sets
8-10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Trap Bar)
3 Sets
8-10 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
85%
75%
65%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@8
4
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
5
Overhead Extension (EZ Bar)
1 Set
3 Sets
12-15 Reps
4-6 Reps
@8
@8
6
Lateral Raise (Dumbbell)
1 Set
3 Sets
12-15 Reps
4-6 Reps
@8
@8
Day 3
1
Safety Bar Squat
3 Sets
4-6 Reps
65%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Reverse Hyperextension
3 Sets
8-10 Reps
@8
4
Kroc Row
3 Sets
8-12 Reps
@8
5
Pinned Bicep Curl
1 Set
3 Sets
12-15 Reps
4-6 Reps
@8
@8