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Powerlifting upper lower garage gym (kinda minimal)

Marco S.· Apr 2024

6athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

4 days

Level

Advanced

Goal

Strength

Equipment

Garage Gym

Session length

60 min

DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK This is a program focused on powerlifting, not ideal for competition, though, but for general maintenance. Any session should last between 60 to 70 minutes. It is conceived for working people. It consists in three session per week, adopting basically the “upper/lower” scheme, trying to touch every muscle two times per microcicle. A microcycle could last from 7 to 12 days, so it is possible to train two times per week. Rest days between sessions are mandatory: at least one (24 hours). Cluster the 8+ reps sets if/when necessary but don't increase the weight until you can complete the prescribed reps in a straight set! I wouldn't recommend clusters for the pullover. PROGRESSION: provided you stay in the reps range prescribed, you can progress anyway you prefer: add weight (linear, one step forward, two back etc etc.); reps in the fashion you decide (double progression, dynamic double progression and the like). If you stale, change the way (example: pass from double progression to linear et similia). As you can see, intensity microcycles (with series of singles/triplets) are alternated with volume ones, changing the main movements. That should prevent the necessity of deloads. In case you want to deload, just cut out the isolation movements or 1/2 of the strip sets.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on maximal strength

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

11.9%

Glutes

10.8%

Quadriceps

10.1%

Chest

9.5%

Lats

9.5%

Upper Back

8.9%

Front Delts

8.9%

Lower Back

7.3%

Hamstrings

Biceps

Olympic

3.2%

Middle Delts

2.4%

Abs

2.2%

Forearms

1.6%

Adductors

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Squat (Low Bar)	1	1 rep	@9.5
		1	3 reps	@8
		1	3 reps	@9
2	Pull-Up (Weighted)	1	6–8 reps	@8
		1	6–8 reps	@9
Superset
3A	Romanian Deadlift (Barbell)	1	6–8 reps	@8
		1	6–8 reps	@9
3B	Back Extension (Weighted)	1	6–8 reps	@8
		1	6–8 reps	@9
Superset
4A	Leg Extension	1	6–8 reps	@8
		1	6–8 reps	@9
4B	Pullover (Dumbbell)	1	6–8 reps	@8
		1	6–8 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	2	1 rep	@9.5
		1	3 reps	@8
		1	3 reps	@9
2	Behind-the-Neck Push Press	1	6–8 reps	@8
		1	6–8 reps	@9
Superset
3A	Hang Power Clean	1	6–8 reps	@8
		1	6–8 reps	@9
3B	Incline Bench Press (Dumbbell)	1	6–8 reps	@8
		1	6–8 reps	@9
Superset
4A	Incline Curl (Dumbbell)	2	6–8 reps	@9
4B	Lying Tricep Extension (Barbell)	2	6–8 reps	@8
4C	Bent Over Row (Barbell)	2	6–8 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Deficit Deadlift (Barbell)	1	1 rep	@9.5
		1	3 reps	@8
		1	3 reps	@9
2	Pull-Up (Weighted)	1	6–8 reps	@8
		1	6–8 reps	@9
Superset
3A	Front Squat (Barbell)	1	6–8 reps	@8
		1	6–8 reps	@9
3B	Back Extension (Weighted)	1	6–8 reps	@8
		1	6–8 reps	@9
Superset
4A	Leg Extension	1	6–8 reps	@8
		1	6–8 reps	@9
4B	Pullover (Dumbbell)	1	6–8 reps	@8
		1	6–8 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Overhead Press (Barbell)	1	1 rep	@9.5
		1	3 reps	@8
		1	3 reps	@9
2	Larsen Press (Barbell)	1	6–8 reps	@8
		1	6–8 reps	@9
Superset
3A	Hang Power Clean	1	6–8 reps	@8
		1	6–8 reps	@9
3B	Incline Bench Press (Dumbbell)	1	6–8 reps	@8
		1	6–8 reps	@9
Superset
4A	Bicep Curl (Barbell)	2	6–8 reps	@9
4B	Tricep Rope Push Down (Cable)	2	6–8 reps	@9
4C	Bent Over Row (Barbell)	2	6–8 reps	@8

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Powerlifting upper lower garage gym (kinda minimal) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Powerlifting upper lower garage gym (kinda minimal) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Powerlifting upper lower garage gym (kinda minimal) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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