Garage Gym Strength

by Morgan Cornell

Program Description

To not be a fat soft loser boy

Program Overview

Level
Intermediate, Advanced, Novice
Goal
Athletics, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Dec 31, 2025 12:54
Last Edited
Dec 31, 2025 01:08

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.9%

Front Delts

11.8%

Quadriceps

10.7%

Glutes

10.7%

Hamstrings

10.7%

Chest

8.5%

Abs

7%

Upper Back

6.1%

Lats

6.1%

Biceps

3.8%

Middle Delts

3.3%

Adductors

3%

Lower Back

2.3%

Forearms

2.1%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

4

3 reps

75%

2

Bench Press (Barbell)

4

3 reps

75%

3A

Barbell Row

3

8-10 reps

-

3B

Push Up

3

AMRAP

-

Day 1

1

Squat (Barbell)

5

3 reps

75%

2

Bench Press (Barbell)

5

3 reps

75%

3A

Barbell Row

4

8-10 reps

-

3B

Push Up

4

AMRAP

-

Day 1

1

Squat (Barbell)

6

3 reps

75%

2

Bench Press (Barbell)

6

3 reps

75%

3A

Barbell Row

5

8-10 reps

-

3B

Push Up

4

AMRAP

-

Day 1

1

Squat (Barbell)

4

2 reps

80%

2

Bench Press (Barbell)

4

2 reps

80%

3A

Barbell Row

3

6-8 reps

-

3B

Push Up

3

AMRAP

-

Day 2

1

Overhead Press (Barbell)

4

3 reps

75%

2

Deadlift (Barbell)

4

3 reps

75%

3

Romanian Deadlift (Barbell)

2

8 reps

-

Day 2

1

Overhead Press (Barbell)

5

3 reps

75%

2

Deadlift (Barbell)

5

3 reps

75%

3

Romanian Deadlift (Barbell)

2

8 reps

-

Day 2

1

Overhead Press (Barbell)

6

3 reps

75%

2

Deadlift (Barbell)

6

3 reps

75%

3

Romanian Deadlift (Barbell)

2

8 reps

-

Day 2

1

Overhead Press (Barbell)

4

2 reps

80%

2

Deadlift (Barbell)

4

2 reps

80%

3

Romanian Deadlift (Barbell)

2

6 reps

-

Day 3

1

Squat (Barbell)

3

5 reps

60%

2

Incline Bench Press (Barbell)

3

5 reps

60%

3

Pull-Up (Bodyweight)

5

AMRAP

-

4A

Skull Crusher (Dumbbell)

3

10-15 reps

-

4B

Bicep Curl (Barbell)

3

10-15 reps

-

Day 3

1

Squat (Barbell)

4

5 reps

60%

2

Incline Bench Press (Barbell)

4

5 reps

60%

3

Pull-Up (Bodyweight)

5

AMRAP

-

4A

Skull Crusher (Dumbbell)

3

10-15 reps

-

4B

Bicep Curl (Barbell)

3

10-15 reps

-

Day 3

1

Squat (Barbell)

5

5 reps

60%

2

Incline Bench Press (Barbell)

5

5 reps

60%

3

Pull-Up (Bodyweight)

5

AMRAP

-

4A

Skull Crusher (Dumbbell)

3

10-15 reps

-

4B

Bicep Curl (Barbell)

3

10-15 reps

-

Day 3

1

Squat (Barbell)

3

1

5 reps

1 reps

62%

90%

2

Incline Bench Press (Barbell)

3

1

5 reps

1 reps

62%

90%

3

Pull-Up (Bodyweight)

5

AMRAP

-

4A

Skull Crusher (Dumbbell)

3

10-15 reps

-

4B

Bicep Curl (Barbell)

3

10-15 reps

-

Day 1

1

Squat (Barbell)

4 Sets

3 Reps

75%

2

Bench Press (Barbell)

4 Sets

3 Reps

75%

3A

Barbell Row

3 Sets

8-10 Reps

-

3B

Push Up

3 Sets

AMRAP

-

Day 2

1

Overhead Press (Barbell)

4 Sets

3 Reps

75%

2

Deadlift (Barbell)

4 Sets

3 Reps

75%

3

Romanian Deadlift (Barbell)

2 Sets

8 Reps

-

Day 3

1

Squat (Barbell)

3 Sets

5 Reps

60%

2

Incline Bench Press (Barbell)

3 Sets

5 Reps

60%

3

Pull-Up (Bodyweight)

5 Sets

AMRAP

-

4A

Skull Crusher (Dumbbell)

3 Sets

10-15 Reps

-

4B

Bicep Curl (Barbell)

3 Sets

10-15 Reps

-