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MB Garage
by Spam B.
6 athletes joined
Program Description
Big n strong
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
70 minutes
Created
Jan 02, 2024 05:11
Last Edited
May 07, 2024 10:54
down_app
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Seated Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
6
Skull Crusher
2 Sets
8-12 Reps
@8
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
8
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Safety Bar Squat
2 Sets
8-12 Reps
@8
5
Bulgarian Split Squat (Barbell)
2 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Barbell)
3 Sets
10 Reps
@8
4
Good Morning
3 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
7
Cable Crunch
2 Sets
10-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
65%
2
Overhead Press (Barbell)
1 Set
AMRAP
65%
3
Bench Press (Close Grip)
3 Sets
10 Reps
@8
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
7
Face Pull
2 Sets
10-15 Reps
@8
Day 3
1
Barbell Row
3 Sets
6 Reps
65%
2
Barbell Row
1 Set
AMRAP
65%
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
6
Standing Calf Raise
3 Sets
8-12 Reps
@8
7
Hanging Leg Raise
2 Sets
10-15 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Seated Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6
Skull Crusher
3 Sets
8-12 Reps
@8
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
8
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
4
Safety Bar Squat
2 Sets
8-12 Reps
@8
5
Bulgarian Split Squat (Barbell)
2 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 3
1
Barbell Row
3 Sets
6 Reps
65%
2
Barbell Row
1 Set
AMRAP
65%
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
6
Standing Calf Raise
4 Sets
8-12 Reps
@8
7
Hanging Leg Raise
3 Sets
10-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
65%
2
Overhead Press (Barbell)
1 Set
AMRAP
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
@8
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
7
Face Pull
3 Sets
10-15 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Barbell)
4 Sets
10 Reps
@8
4
Good Morning
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Standing Calf Raise
4 Sets
10-15 Reps
@8
7
Cable Crunch
3 Sets
10-15 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Barbell)
4 Sets
10 Reps
@8
4
Good Morning
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Standing Calf Raise
4 Sets
10-15 Reps
@8
7
Cable Crunch
3 Sets
10-15 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Seated Overhead Press (Barbell)
5 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6
Skull Crusher
3 Sets
8-12 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@8
4
Safety Bar Squat
3 Sets
8-12 Reps
@8
5
Bulgarian Split Squat (Barbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 3
1
Barbell Row
3 Sets
6 Reps
65%
2
Barbell Row
1 Set
AMRAP
65%
3
Lat Pulldown
5 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
6
Standing Calf Raise
4 Sets
8-12 Reps
@8
7
Hanging Leg Raise
3 Sets
10-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
65%
2
Overhead Press (Barbell)
1 Set
AMRAP
65%
3
Bench Press (Close Grip)
5 Sets
10 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
7
Face Pull
3 Sets
10-15 Reps
@8