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Garage Strength Template

The document outlines a 5 day training program with different exercises and sets/reps each day. Day 1 focuses on lower body power and exercises like absolute strength. Day 2 focuses on upper body power and exercises like tricep hypertrophy. Each day has different muscle groups and exercises listed in a table format.

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pnguyen8
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1K views2 pages

Garage Strength Template

The document outlines a 5 day training program with different exercises and sets/reps each day. Day 1 focuses on lower body power and exercises like absolute strength. Day 2 focuses on upper body power and exercises like tricep hypertrophy. Each day has different muscle groups and exercises listed in a table format.

Uploaded by

pnguyen8
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 1 Day 2 Day 3 Day 4 Day 5

Lower Body Power Upper Body Power Athlete Impulse Hypertrophy

1 (Technical Coordination) 1 (Explosive/Technical 1 (Stability) 1 (Technical Coordination) 1 (Explosive/Technical


Coordination) Coordination)

4-7 sets, 1-4 reps 4-5 sets, 1-4 reps 3-5 sets, 8-20 reps 4-7 sets, 1-4 reps 4-5 sets, 1-4 reps

2a (Absolute Strength) 2 (Absolute Strength Press) 2 (Unilateral Plyometric) 2a (Absolute Strength) 2a (Absolute Strength Press)
a a
4-6 sets, 3-10 Reps 4-6 sets, 3-10 reps 3-5 sets, 3-6 reps 4-6 sets, 1-5 reps 4-6 sets, 1-5 reps

2 (Dynamic Trunk Control) 2 (Absolute Strength Pull) 2 (Bilateral Plyometric) 2 (Bilateral Plyometric) 2b (Upper Back Accessory)
b b b b
4-6 sets, 8-20 reps 4-6 sets, 8-20 reps 3-5 sets, 3-6 reps 4-6 sets, 3-5 reps 4-6 sets, 8-15 reps

3a (Lower Body Hypertrophy) 3 (Hypertrophy DB Press) 3 (Unilateral Plyometric) 3a (Accessory) 3a (Hypertrophy Dumbbell
a a Press)

3-5 sets, 8-20 reps 3-5 sets, 6-15 reps 3-5 sets, 3-6 reps 3-5 sets, 6-12 reps 3-5 sets, 6-15 reps

3 (Lower Body Accessory) 3 (Upper Back Accessory) 3 (Bilateral Plyometric) 3 (Dynamic Trunk Control) 3b (Back Accessory)
b b b b
3-5 sets, 8-20 reps 3-5 sets, 8-20 reps 3-5 sets, 3-6 reps 3-5 sets, 8-20 reps 3-5 sets, 8-20 reps

4 (Reflexive Strength) 4 (Tricep Hypertrophy) 4 (Dynamic Trunk Control) 4a (Unilateral Plyometric) 4a (Tricep Hypertrophy)
a a
3-5 sets, 6-12 reps 3-5 sets, 12-20 reps 3-5 sets, 8-20 reps 3-5 sets, 3-6 reps 3-5 sets, 12-20 reps

4 (Dynamic Trunk Control) 4b (Bicep Hypertrophy)


b
3-5 sets, 12-20 reps 3-5 sets, 12-20 reps
Day 1 Day 2 Day 3 Day 4 Day 5
Lower Body Power Upper Body Power Athlete Impulse Hypertrophy

1 (Technical Coordination) 1 (Explosive/Technical Coordination) 1 (Stability) 1 (Technical Coordination) 1 (Explosive/Technical Coordination)

4-7 sets, 1-4 reps 4-5 sets, 1-4 reps 3-5 sets, 8-20 reps 4-7 sets, 1-4 reps 4-5 sets, 1-4 reps

2a (Absolute Strength) 2a (Absolute Strength Press) 2a (Unilateral Plyometric) 2a (Absolute Strength) 2a (Absolute Strength Press)

4-6 sets, 3-10 Reps 4-6 sets, 3-10 reps 3-5 sets, 3-6 reps 4-6 sets, 1-5 reps 4-6 sets, 1-5 reps

2b (Dynamic Trunk Control) 2b (Absolute Strength Pull) 2b (Bilateral Plyometric) 2b (Bilateral Plyometric) 2b (Upper Back Accessory)

4-6 sets, 8-20 reps 4-6 sets, 8-20 reps 3-5 sets, 3-6 reps 4-6 sets, 3-5 reps 4-6 sets, 8-15 reps

3a (Lower Body Hypertrophy) 3a (Hypertrophy DB Press) 3a (Unilateral Plyometric) 3a (Accessory) 3a (Hypertrophy Dumbbell Press)

3-5 sets, 8-20 reps 3-5 sets, 6-15 reps 3-5 sets, 3-6 reps 3-5 sets, 6-12 reps 3-5 sets, 6-15 reps

3b (Lower Body Accessory) 3b (Upper Back Accessory) 3b (Bilateral Plyometric) 3b (Dynamic Trunk Control) 3b (Back Accessory)

3-5 sets, 8-20 reps 3-5 sets, 8-20 reps 3-5 sets, 3-6 reps 3-5 sets, 8-20 reps 3-5 sets, 8-20 reps

4 (Reflexive Strength) 4a (Tricep Hypertrophy) 4a (Dynamic Trunk Control) 4a (Unilateral Plyometric) 4a (Tricep Hypertrophy)

3-5 sets, 6-12 reps 3-5 sets, 12-20 reps 3-5 sets, 8-20 reps 3-5 sets, 3-6 reps 3-5 sets, 12-20 reps

4b (Dynamic Trunk Control) 4b (Bicep Hypertrophy)

3-5 sets, 12-20 reps 3-5 sets, 12-20 reps

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