Program Description
I am putting this on boostcamp for my own convience and to track progress. YouTube Channel Garage strength free Football strength program template. The base for each day except for athlete day is technical coordination, absolute strength, hypertrophy, then either accessory or trunk(abs/posterior chain) control. There are a few options for each but I will put my favorite and the others in notes. This program has unique rep ranges to maximize strength and muscle gain, and in my opinion is the most fun ive had in the gym. Even if you don't play Football, this will get you fast twitch and explosive muscles and get you SWOLE!!! Thanks again to Garage Strength and check out his channel, and make sure to leave a review and let me know what yall think.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Olympic Weightlifting, Powerlifting
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedJul 12, 2024 08:18
- Last EditedJan 15, 2025 12:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
1-4 reps
-
2
Squat (Barbell)
4
1
3-10 reps
12-17 reps
80%
60%
3
Cossack Squat
3
1
8-20 reps
8-20 reps
RPE 8.5
RPE 7
4
Stiff Leg Deadlift
4
8-20 reps
-
5
Side Bend (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
1
7 reps
12 reps
80%
60%
3
Cossack Squat
3
1
5 reps
9 reps
RPE 8.5
RPE 7
4
Stiff Leg Deadlift
4
12 reps
-
5
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
1-4 reps
-
2
Squat (Barbell)
4
1
3-10 reps
12-17 reps
80%
60%
3
Cossack Squat
3
1
8-20 reps
8-20 reps
RPE 8.5
RPE 7
4
Stiff Leg Deadlift
4
8-20 reps
-
5
Side Bend (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
1-4 reps
-
2
Squat (Barbell)
4
1
3-10 reps
12-17 reps
80%
60%
3
Cossack Squat
3
1
8-20 reps
8-20 reps
RPE 8.5
RPE 7
4
Stiff Leg Deadlift
4
8-20 reps
-
5
Side Bend (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
1-4 reps
-
2
Squat (Barbell)
4
1
3-10 reps
12-17 reps
80%
60%
3
Cossack Squat
3
1
8-20 reps
8-20 reps
RPE 8.5
RPE 7
4
Stiff Leg Deadlift
4
8-20 reps
-
5
Side Bend (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
1-4 reps
-
3A
Bench Press (Barbell)
4
1
3-10 reps
12-17 reps
80%
60%
3B
Pull-Up (Bodyweight)
5
8-20 reps
-
4A
Incline Bench Press (Dumbbell)
5
6-15 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
5
8-20 reps
-
5
Tricep Extension (Cable)
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
4 reps
-
3A
Bench Press (Barbell)
4
1
7 reps
12 reps
80%
60%
3B
Pull-Up (Bodyweight)
5
9 reps
-
4A
Incline Bench Press (Dumbbell)
5
9 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
-
-
5
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
1-4 reps
-
3A
Bench Press (Barbell)
4
1
3-10 reps
12-17 reps
80%
60%
3B
Pull-Up (Bodyweight)
5
8-20 reps
-
4A
Incline Bench Press (Dumbbell)
5
6-15 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
5
8-20 reps
-
5
Tricep Extension (Cable)
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
1-4 reps
-
3A
Bench Press (Barbell)
4
1
3-10 reps
12-17 reps
80%
60%
3B
Pull-Up (Bodyweight)
5
8-20 reps
-
4A
Incline Bench Press (Dumbbell)
5
6-15 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
5
8-20 reps
-
5
Tricep Extension (Cable)
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
1-4 reps
-
3A
Bench Press (Barbell)
4
1
3-10 reps
12-17 reps
80%
60%
3B
Pull-Up (Bodyweight)
5
8-20 reps
-
4A
Incline Bench Press (Dumbbell)
5
6-15 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
5
8-20 reps
-
5
Tricep Extension (Cable)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
1-4 reps
-
2A
Jump Squat
5
3-6 reps
-
2B
Forward Jump
4
3-6 reps
-
3A
Russian Twist (Dumbbell)
3
8-20 reps
-
3B
Box Jump
4
3-6 reps
-
4
Dumbell Drop Snatch
5
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
-
2A
Jump Squat
5
4 reps
-
2B
Forward Jump
4
5 reps
-
3A
Russian Twist (Dumbbell)
3
9 reps
-
3B
Box Jump
4
5 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
1-4 reps
-
2A
Jump Squat
5
3-6 reps
-
2B
Forward Jump
4
3-6 reps
-
3A
Russian Twist (Dumbbell)
3
8-20 reps
-
3B
Box Jump
4
3-6 reps
-
4
Dumbell Drop Snatch
5
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
1-4 reps
-
2A
Jump Squat
5
3-6 reps
-
2B
Forward Jump
4
3-6 reps
-
3A
Russian Twist (Dumbbell)
3
8-20 reps
-
3B
Box Jump
4
3-6 reps
-
4
Dumbell Drop Snatch
5
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
1-4 reps
-
2A
Jump Squat
5
3-6 reps
-
2B
Forward Jump
4
3-6 reps
-
3A
Russian Twist (Dumbbell)
3
8-20 reps
-
3B
Box Jump
4
3-6 reps
-
4
Dumbell Drop Snatch
5
3-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1-4 reps
-
2A
Bulgarian Split Squat (Barbell)
5
1-5 reps
-
2B
Side Bend (Dumbbell)
3
8-20 reps
-
3A
Back Extension (Weighted)
4
6-12 reps
-
3B
Dumbell Drop Snatch
5
3-5 reps
-
4
Euro Step Drill With Plate
4
3-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
-
2A
Bulgarian Split Squat (Barbell)
5
7 reps
-
2B
Side Bend (Dumbbell)
3
12 reps
-
3A
Back Extension (Weighted)
4
12 reps
-
3B
Dumbell Drop Snatch
5
3 reps
-
4
Euro Step Drill With Plate
4
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1-4 reps
-
2A
Bulgarian Split Squat (Barbell)
5
1-5 reps
-
2B
Side Bend (Dumbbell)
3
8-20 reps
-
3A
Back Extension (Weighted)
4
6-12 reps
-
3B
Dumbell Drop Snatch
5
3-5 reps
-
4
Euro Step Drill With Plate
4
3-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1-4 reps
-
2A
Bulgarian Split Squat (Barbell)
5
1-5 reps
-
2B
Side Bend (Dumbbell)
3
8-20 reps
-
3A
Back Extension (Weighted)
4
6-12 reps
-
3B
Dumbell Drop Snatch
5
3-5 reps
-
4
Euro Step Drill With Plate
4
3-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1-4 reps
-
2A
Bulgarian Split Squat (Barbell)
5
1-5 reps
-
2B
Side Bend (Dumbbell)
3
8-20 reps
-
3A
Back Extension (Weighted)
4
6-12 reps
-
3B
Dumbell Drop Snatch
5
3-5 reps
-
4
Euro Step Drill With Plate
4
3-6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
1
1-5 reps
12-20 reps
-
-
1B
Chin-Up (Bodyweight)
5
8-15 reps
-
2A
Incline Bench Press (Dumbbell)
5
6-15 reps
-
2B
Chest Supported Row (Dumbbell)
5
8-20 reps
-
3A
Hammer Curl
3
12-20 reps
-
3B
Tricep Extension (Cable)
4
12-20 reps
-
3C
Lateral Raise (Cable)
3
1
9 reps
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
1
9 reps
20 reps
-
-
1B
Chin-Up (Bodyweight)
4
1
7 reps
17 reps
-
-
2A
Incline Bench Press (Dumbbell)
5
9 reps
-
2B
Chest Supported Row (Dumbbell)
4
1
9 reps
20 reps
-
-
3A
Hammer Curl
3
17 reps
-
3B
Tricep Extension (Cable)
4
12 reps
-
3C
Lateral Raise (Cable)
3
1
9 reps
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
1
1-5 reps
12-20 reps
-
-
1B
Chin-Up (Bodyweight)
5
8-15 reps
-
2A
Incline Bench Press (Dumbbell)
5
6-15 reps
-
2B
Chest Supported Row (Dumbbell)
5
8-20 reps
-
3A
Hammer Curl
3
12-20 reps
-
3B
Tricep Extension (Cable)
4
12-20 reps
-
3C
Lateral Raise (Cable)
3
1
9 reps
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
1
1-5 reps
12-20 reps
-
-
1B
Chin-Up (Bodyweight)
5
8-15 reps
-
2A
Incline Bench Press (Dumbbell)
5
6-15 reps
-
2B
Chest Supported Row (Dumbbell)
5
8-20 reps
-
3A
Hammer Curl
3
12-20 reps
-
3B
Tricep Extension (Cable)
4
12-20 reps
-
3C
Lateral Raise (Cable)
3
1
9 reps
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
1
1-5 reps
12-20 reps
-
-
1B
Chin-Up (Bodyweight)
5
8-15 reps
-
2A
Incline Bench Press (Dumbbell)
5
6-15 reps
-
2B
Chest Supported Row (Dumbbell)
5
8-20 reps
-
3A
Hammer Curl
3
12-20 reps
-
3B
Tricep Extension (Cable)
4
12-20 reps
-
3C
Lateral Raise (Cable)
3
1
9 reps
20 reps
-
-
Week 1
1 / 5 Weeks
Day 1
1
Clean (Barbell)4 Sets
1-4 Reps
-
2
Squat (Barbell)4 Sets
1 Set
3-10 Reps
12-17 Reps
80%
60%
3
Cossack Squat3 Sets
1 Set
8-20 Reps
8-20 Reps
@8.5
@7
4
Stiff Leg Deadlift4 Sets
8-20 Reps
-
5
Side Bend (Dumbbell)3 Sets
6-12 Reps
-
Day 2
1
Power Jerk4 Sets
1-4 Reps
-
3A
Bench Press (Barbell)4 Sets
1 Set
3-10 Reps
12-17 Reps
80%
60%
3B
Pull-Up (Bodyweight)5 Sets
8-20 Reps
-
4A
Incline Bench Press (Dumbbell)5 Sets
6-15 Reps
@8
4B
Chest Supported Row (Dumbbell)5 Sets
8-20 Reps
-
5
Tricep Extension (Cable)4 Sets
12-20 Reps
-
Day 5
1A
Bench Press (Close Grip)4 Sets
1 Set
1-5 Reps
12-20 Reps
-
-
1B
Chin-Up (Bodyweight)5 Sets
8-15 Reps
-
2A
Incline Bench Press (Dumbbell)5 Sets
6-15 Reps
-
2B
Chest Supported Row (Dumbbell)5 Sets
8-20 Reps
-
3A
Hammer Curl3 Sets
12-20 Reps
-
3B
Tricep Extension (Cable)4 Sets
12-20 Reps
-
3C
Lateral Raise (Cable)3 Sets
1 Set
9 Reps
20 Reps
-
-
Day 4
1
Snatch (Barbell)4 Sets
1-4 Reps
-
2A
Bulgarian Split Squat (Barbell)5 Sets
1-5 Reps
-
2B
Side Bend (Dumbbell)3 Sets
8-20 Reps
-
3A
Back Extension (Weighted)4 Sets
6-12 Reps
-
3B
Dumbell Drop Snatch5 Sets
3-5 Reps
-
4
Euro Step Drill With Plate4 Sets
3-6 Reps
-
Day 3
1
Power Clean4 Sets
1-4 Reps
-
2A
Jump Squat5 Sets
3-6 Reps
-
2B
Forward Jump4 Sets
3-6 Reps
-
3A
Russian Twist (Dumbbell)3 Sets
8-20 Reps
-
3B
Box Jump4 Sets
3-6 Reps
-
4
Dumbell Drop Snatch5 Sets
3-6 Reps
-