All LevelsFree

Upper lower garage gym powerbuilding

Marco S.· Feb 2024

4athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Beginner, Advanced, Intermediate

Goal

Muscle, Strength

Equipment

Garage Gym

Session length

70 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 an unfocused powerbuilding program. By “unfocused” I mean that it is not optimal for hypertrophy nor pure strength but tries to give results in both. 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

Athletes of all experience levels

Athletes focused on gaining both size and 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

12.6%

Glutes

10.4%

Chest

9.5%

Front Delts

9.4%

Quadriceps

Upper Back

8.9%

Hamstrings

8.6%

Lower Back

8.5%

Lats

7.8%

Biceps

5.9%

Olympic

3.9%

Forearms

Abs

1.5%

Middle Delts

1.4%

Adductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	High Bar Squat (Barbell)	1	5–8 reps	@8
		1	5–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
2	Romanian Deadlift (Barbell)	1	8–12 reps	@8
		1	8–12 reps	@9
Superset
3A	Pull-Up (Weighted)	1	5–8 reps	@8
		1	5–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
3B	Back Extension (Weighted)	2	8–12 reps	@8
		2	8–12 reps	@9
Superset
4A	Leg Extension	1	8–12 reps	@8
		1	8–12 reps	@9
		1	10–12 reps	@8
		1	10–12 reps	@9
4B	Lying Leg Curl	1	8–12 reps	@8
		1	8–12 reps	@9
		1	10–12 reps	@8
		1	10–12 reps	@9
4C	Pullover (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@9
		1	10–12 reps	@8
		1	10–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5–8 reps	@8
		1	5–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
2	Behind-the-Neck Push Press	1	6–8 reps	@8
		1	6–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
Superset
3A	Hang Power Clean	1	5–8 reps	@8
		1	5–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
3B	Incline Bench Press (Dumbbell)	1	5–8 reps	@8
		1	5–8 reps	@9
		2	8–12 reps	@8
Superset
4A	Lying Tricep Extension (Barbell)	1	8–12 reps	@8
		1	8–12 reps	@9
		1	10–12 reps	@8
		1	10–12 reps	@9
4B	Incline Curl (Dumbbell)	2	8–12 reps	@8
		2	8–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Trap Bar Deadlift	1	5–8 reps	@8
		1	5–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
2	Front Squat (Barbell)	1	6–8 reps	@8
		1	6–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
Superset
3A	Pull-Up (Weighted)	1	5–8 reps	@8
		1	5–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
3B	Back Extension (Weighted)	1	8–12 reps	@8
		1	8–12 reps	@9
		1	10–12 reps	@8
		1	10–12 reps	@9
Superset
4A	Leg Extension	1	8–12 reps	@8
		1	8–12 reps	@9
		1	10–12 reps	@8
		1	10–12 reps	@9
4B	Lying Leg Curl	1	8–12 reps	@8
		1	8–12 reps	@9
		1	10–12 reps	@8
		1	10–12 reps	@9
4C	Pullover (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@9
		1	10–12 reps	@8
		1	10–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Military Press (Barbell)	1	5–8 reps	@8
		1	5–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
2	Larsen Press (Barbell)	1	5–8 reps	@8
		1	5–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
Superset
3A	Hang Power Clean	1	5–8 reps	@8
		1	5–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
3B	Incline Bench Press (Dumbbell)	1	5–8 reps	@8
		1	5–8 reps	@9
		1	8–12 reps	@8
		1	8–12 reps	@9
Superset
4A	Tricep Rope Push Down (Cable)	1	8–12 reps	@8
		1	8–12 reps	@9
		1	10–12 reps	@8
		1	10–12 reps	@9
4B	Bicep Curl (Barbell)	1	8–12 reps	@8
		1	8–12 reps	@9
		1	10–12 reps	@8
		1	10–12 reps	@9

Weeks 2–12 are in the app

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

Common questions

Yes, Upper lower garage gym powerbuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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.

Upper lower garage gym powerbuilding 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Upper lower garage gym powerbuilding 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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