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Garage strength

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Program Description

Strength building Muscle mass increase

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 30, 2024 02:11
  • Last Edited
    Jul 11, 2024 02:31

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
4
5 reps
70%
3
Barbell Row
4
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
-
6A
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6B
Skull Crusher
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
3 reps
75%
80%
85%
2
Deadlift (Barbell)
3
5 reps
75%
3
Barbell Row
4
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
-
6A
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6B
Skull Crusher
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
95%
2
Deadlift (Deficit)
3
5 reps
RPE 7
3
Barbell Row
4
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
-
6A
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6B
Skull Crusher
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
75%
2
Deadlift (Barbell)
2
5 reps
75%
3
Barbell Row
4
8 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
-
6A
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6B
Skull Crusher
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Military Press (Barbell)
4
5 reps
70%
3
Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
75%
80%
85%
2
Military Press (Barbell)
3
5 reps
75%
3
Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
95%
2
Military Press (Barbell)
3
5 reps
70%
3
Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
75%
2
Military Press (Barbell)
2
5 reps
75%
3
Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Bench Press (Paused)
4
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Bench Press (Close Grip)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
75%
80%
85%
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Bench Press (Close Grip)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
95%
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Bench Press (Close Grip)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
75%
2
Bench Press (Paused)
2
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Bench Press (Close Grip)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
70%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
3 reps
75%
80%
85%
2
Squat (Barbell)
3
5 reps
75%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1-4 reps
95%
2
Squat (Barbell)
3
5 reps
70%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
75%
2
Squat (Barbell)
2
5 reps
75%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
4 Sets
5 Reps
70%
3
Barbell Row
4 Sets
8 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
-
6A
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7
6B
Skull Crusher
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Military Press (Barbell)
4 Sets
5 Reps
70%
3
Split Squat (Dumbbell)
4 Sets
10 Reps
@7
4
Standing Calf Raise
4 Sets
8 Reps
@8
Day 4
1
Military Press (Barbell)
4 Sets
5 Reps
70%
2
Squat (Barbell)
4 Sets
5 Reps
70%
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Paused)
4 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
4
Bench Press (Close Grip)
4 Sets
12 Reps
@7