Program Description
Get big and strong
Program Overview
- LevelBeginner, Novice
- GoalPowerlifting, Powerbuilding, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 20, 2024 02:39
- Last EditedOct 26, 2024 04:39
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
2
Bench Press (Barbell)5 Sets
5 Reps
3
Bent Over Row (Barbell)5 Sets
5 Reps
Day 2
1
Deadlift (Barbell)3 Sets
5 Reps
2
Overhead Press (Barbell)5 Sets
5 Reps
3
Pull-Up (Weighted)5 Sets
5 Reps
Day 3
1
Squat (Barbell)5 Sets
5 Reps
2
Bench Press (Barbell)5 Sets
5 Reps
3
Bent Over Row (Barbell)5 Sets
5 Reps