Program Description
getting jacked and strong
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 05, 2024 02:45
- Last EditedJun 18, 2025 07:51

Summary
Embark on a transformative 4-week journey with the waya! program, designed for dedicated lifters ready to elevate their training. This 7-day-a-week regimen focuses on both heavy and light leg days, complemented by upper body workouts that target key muscle groups. With a mix of barbell, machine, and dumbbell exercises, you'll build strength and endurance while honing your technique. Get ready to push your limits and achieve your fitness goals in the comfort of your garage gym!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Tricep Pushdown (Cable)
3
8 reps
RPE 9
3
Dip (Weighted)
2
5 reps
RPE 9.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Upright Row (Barbell)
2
8 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)2 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
@9
3
Leg Extension3 Sets
10 Reps
@9.5
4
Standing Calf Raise3 Sets
10 Reps
@9.5
Day 6
1
Walk1 Set
30 mins
@6
Day 7
1
Walk1 Set
30 mins
@6
Day 4
1
Squat (Barbell)2 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)3 Sets
15 Reps
@8
3
Leg Extension3 Sets
12 Reps
@9
4
Standing Calf Raise3 Sets
20 Reps
@9.5
Day 5
1
Bicep Curl (Barbell)3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)3 Sets
10 Reps
@8
3
Chin-Up (Weighted)2 Sets
8 Reps
@8
4
Dip (Weighted)2 Sets
8 Reps
@8
5
Face Pull3 Sets
12 Reps
@8
6
Seated Wide-Grip Row (Cable)3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Barbell)2 Sets
8 Reps
@9
2
Tricep Pushdown (Cable)3 Sets
8 Reps
@9
3
Dip (Weighted)2 Sets
5 Reps
@9.5
4
Upright Row (Barbell)3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)3 Sets
8 Reps
@9
Day 3
1
Pull-Up (Weighted)2 Sets
5 Reps
@9
2
Bicep Curl (Barbell)3 Sets
8 Reps
@9.5
3
Seated Row (Cable)3 Sets
10 Reps
@9
4
Upright Row (Barbell)2 Sets
8 Reps
@9
5
Face Pull3 Sets
10 Reps
@8.5