Program Description
Gain strength and muscle through progressive overload with weight and/or volume.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Athletics, Powerlifting, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 19, 2023 09:36
- Last EditedSep 16, 2024 10:36
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
RPE 9
2
Dip (Weighted)
4
8-10 reps
3
Pull-Up (Bodyweight)
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
4B
Seated Row (Cable)
3
8-10 reps
5A
Seated Dumbbell Curl
3
8-10 reps
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
3
Pull-Up (Bodyweight)
3
8-10 reps
4A
Overhead Press (barbell - Paused)
3
5-8 reps
4B
Seated Row (Cable)
3
8-12 reps
5A
Seated Dumbbell Curl
3
8-10 reps
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
3
Pull-Up (Bodyweight)
3
8-10 reps
4A
Overhead Press (barbell - Paused)
3
5-8 reps
4B
Seated Row (Cable)
3
8-12 reps
5A
Seated Dumbbell Curl
3
8-10 reps
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
3
Pull-Up (Bodyweight)
3
8-10 reps
4A
Overhead Press (barbell - Paused)
3
5-8 reps
4B
Seated Row (Cable)
3
8-12 reps
5A
Seated Dumbbell Curl
3
8-10 reps
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
3
Pull-Up (Bodyweight)
3
8-10 reps
4A
Overhead Press (barbell - Paused)
3
5-8 reps
4B
Seated Row (Cable)
3
8-12 reps
5A
Seated Dumbbell Curl
3
8-10 reps
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
3
Pull-Up (Bodyweight)
3
8-10 reps
4A
Overhead Press (barbell - Paused)
3
5-8 reps
4B
Seated Row (Cable)
3
8-12 reps
5A
Seated Dumbbell Curl
3
8-10 reps
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
3
Pull-Up (Bodyweight)
3
8-10 reps
4A
Overhead Press (barbell - Paused)
3
5-8 reps
4B
Seated Row (Cable)
3
8-12 reps
5A
Seated Dumbbell Curl
3
8-10 reps
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dip (Weighted)
4
8-12 reps
3
Pull-Up (Bodyweight)
3
8-10 reps
4A
Overhead Press (barbell - Paused)
3
5-8 reps
4B
Seated Row (Cable)
3
8-12 reps
5A
Seated Dumbbell Curl
3
8-10 reps
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Deadlift (Barbell)
3
3-5 reps
3A
Leg Curl
4
8-10 reps
3B
Standing Calf Raise
4
8-12 reps
4A
Leg Press
4
8-10 reps
4B
Abs Crunch (Bodyweight)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Deadlift (Barbell)
3
3-5 reps
3A
Leg Curl
3
8-10 reps
3B
Standing Calf Raise
3
8-12 reps
4
Leg Press
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Deadlift (Barbell)
3
3-5 reps
3A
Leg Curl
3
8-10 reps
3B
Standing Calf Raise
3
8-12 reps
4
Leg Press
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Deadlift (Barbell)
3
3-5 reps
3A
Leg Curl
3
8-10 reps
3B
Standing Calf Raise
3
8-12 reps
4
Leg Press
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Deadlift (Barbell)
3
3-5 reps
3A
Leg Curl
3
8-10 reps
3B
Standing Calf Raise
3
8-12 reps
4
Leg Press
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Deadlift (Barbell)
3
3-5 reps
3A
Leg Curl
3
8-10 reps
3B
Standing Calf Raise
3
8-12 reps
4
Leg Press
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Deadlift (Barbell)
3
3-5 reps
3A
Leg Curl
3
8-10 reps
3B
Standing Calf Raise
3
8-12 reps
4
Leg Press
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Deadlift (Barbell)
3
3-5 reps
3A
Leg Curl
3
8-10 reps
3B
Standing Calf Raise
3
8-12 reps
4
Leg Press
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2A
Chest Fly (Machine)
3
8-10 reps
2B
Lat Pulldown
3
8-10 reps
3A
Pull-Up (Bodyweight)
3
5-8 reps
3B
Lateral Raise (Dumbbell)
3
5-10 reps
4A
Bicep Curl (Barbell)
3
8-10 reps
4B
Skull Crusher
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2A
Chest Fly (Machine)
3
8-10 reps
2B
Lat Pulldown
3
8-10 reps
3A
Pull-Up (Bodyweight)
3
5-8 reps
3B
Lateral Raise (Dumbbell)
3
5-10 reps
4A
Bicep Curl (Barbell)
3
8-10 reps
4B
Skull Crusher
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2A
Chest Fly (Machine)
3
8-10 reps
2B
Lat Pulldown
3
8-10 reps
3A
Pull-Up (Bodyweight)
3
5-8 reps
3B
Lateral Raise (Dumbbell)
3
5-10 reps
4A
Bicep Curl (Barbell)
3
8-10 reps
4B
Skull Crusher
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2A
Chest Fly (Machine)
3
8-10 reps
2B
Lat Pulldown
3
8-10 reps
3A
Pull-Up (Bodyweight)
3
5-8 reps
3B
Lateral Raise (Dumbbell)
3
5-10 reps
4A
Bicep Curl (Barbell)
3
8-10 reps
4B
Skull Crusher
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2A
Chest Fly (Machine)
3
8-10 reps
2B
Lat Pulldown
3
8-10 reps
3A
Pull-Up (Bodyweight)
3
5-8 reps
3B
Lateral Raise (Dumbbell)
3
5-10 reps
4A
Bicep Curl (Barbell)
3
8-10 reps
4B
Skull Crusher
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2A
Chest Fly (Machine)
3
8-10 reps
2B
Lat Pulldown
3
8-10 reps
3A
Pull-Up (Bodyweight)
3
5-8 reps
3B
Lateral Raise (Dumbbell)
3
5-10 reps
4A
Bicep Curl (Barbell)
3
8-10 reps
4B
Skull Crusher
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2A
Chest Fly (Machine)
3
8-10 reps
2B
Lat Pulldown
3
8-10 reps
3A
Pull-Up (Bodyweight)
3
5-8 reps
3B
Lateral Raise (Dumbbell)
3
5-10 reps
4A
Bicep Curl (Barbell)
3
8-10 reps
4B
Skull Crusher
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2A
Chest Fly (Machine)
3
8-10 reps
2B
Lat Pulldown
3
8-10 reps
3A
Pull-Up (Bodyweight)
3
5-8 reps
3B
Lateral Raise (Dumbbell)
3
5-10 reps
4A
Bicep Curl (Barbell)
3
8-10 reps
4B
Skull Crusher
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
2
Lunge (Barbell)
4
8-10 reps
3A
Leg Curl
3
8-10 reps
3B
Leg Extension
3
8-10 reps
4A
Standing Calf Raise
4
8-12 reps
4B
Abs Crunch (Weighted)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
2
Lunge (Barbell)
4
8-10 reps
3A
Leg Curl
3
8-10 reps
3B
Leg Extension
3
8-10 reps
4A
Standing Calf Raise
4
8-12 reps
4B
Abs Crunch (Weighted)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
2
Lunge (Barbell)
4
8-10 reps
3A
Leg Curl
3
8-10 reps
3B
Leg Extension
3
8-10 reps
4A
Standing Calf Raise
4
8-12 reps
4B
Abs Crunch (Weighted)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
2
Lunge (Barbell)
4
8-10 reps
3A
Leg Curl
3
8-10 reps
3B
Leg Extension
3
8-10 reps
4A
Standing Calf Raise
4
8-12 reps
4B
Abs Crunch (Weighted)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
2
Lunge (Barbell)
4
8-10 reps
3A
Leg Curl
3
8-10 reps
3B
Leg Extension
3
8-10 reps
4A
Standing Calf Raise
4
8-12 reps
4B
Abs Crunch (Weighted)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
2
Lunge (Barbell)
4
8-10 reps
3A
Leg Curl
3
8-10 reps
3B
Leg Extension
3
8-10 reps
4A
Standing Calf Raise
4
8-12 reps
4B
Abs Crunch (Weighted)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
2
Lunge (Barbell)
4
8-10 reps
3A
Leg Curl
3
8-10 reps
3B
Leg Extension
3
8-10 reps
4A
Standing Calf Raise
4
8-12 reps
4B
Abs Crunch (Weighted)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
2
Lunge (Barbell)
4
8-10 reps
3A
Leg Curl
3
8-10 reps
3B
Leg Extension
3
8-10 reps
4A
Standing Calf Raise
4
8-12 reps
4B
Abs Crunch (Weighted)
4
8-12 reps
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)4 Sets
8 Reps
2A
Chest Fly (Machine)3 Sets
8-10 Reps
2B
Lat Pulldown3 Sets
8-10 Reps
3A
Pull-Up (Bodyweight)3 Sets
5-8 Reps
3B
Lateral Raise (Dumbbell)3 Sets
5-10 Reps
4A
Bicep Curl (Barbell)3 Sets
8-10 Reps
4B
Skull Crusher3 Sets
8-10 Reps
Day 4
1
Deadlift (Barbell)4 Sets
3-5 Reps
2
Lunge (Barbell)4 Sets
8-10 Reps
3A
Leg Curl3 Sets
8-10 Reps
3B
Leg Extension3 Sets
8-10 Reps
4A
Standing Calf Raise4 Sets
8-12 Reps
4B
Abs Crunch (Weighted)4 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
@9
2
Dip (Weighted)4 Sets
8-10 Reps
3
Pull-Up (Bodyweight)3 Sets
6-10 Reps
4A
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
4B
Seated Row (Cable)3 Sets
8-10 Reps
5A
Seated Dumbbell Curl3 Sets
8-10 Reps
5B
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
Day 2
1
Squat (Barbell)4 Sets
5 Reps
2
Deadlift (Barbell)3 Sets
3-5 Reps
3A
Leg Curl4 Sets
8-10 Reps
3B
Standing Calf Raise4 Sets
8-12 Reps
4A
Leg Press4 Sets
8-10 Reps
4B
Abs Crunch (Bodyweight)4 Sets
8-12 Reps