Let’s Get Rolling!
Thank you for joining the Garage Strength
Team! Get ready to dive into this program
and chase after your goals!
If you would like an individualized program
that is built specifically for your needs as
an athlete, sign up for a custom program
HERE.
Autoregulation
Autoregulation is learning how hard
your body is able to push itself. It
requires you to feel how much to
increase weights in a proper progression to ensure you are thoroughly
warmed up and able to go as heavy
as you are able without failing on any
sets (unless specified).
Watch Here
Watch Here
Percentage Based Training
Percentage based training is an
alternative to autoregulation where the
specific weights to be lifted on each set is based on a percentage of your 1 rep max (1RM) of
that lift. All percentages should be based on your 1RM prior to the beginning of the program.
If you do not know your 1RM, use autoregulation instead.
We do not often use percentage based training as we want you to learn autoregulation to
discover how your body reacts and adapts to training on your own.
Program Layout
Exercise Groups/ Supersets
Complete all sets from 1a, then move
to 2a.
For group 3, complete a set of 3a,
then 3b, and alternate between the
exercises until all sets are completed.
Finally move onto 4a and complete all
sets.
Ramp means that you should increase
weight each set, pushing yourself to
go heavier until the last set is the most
weight that you can do.
Static means that every set
should be the same weight.
Typically you should pick a mid
range weight, such as the amount
you would lift on the 2nd or 3rd set
of a ramping week.
Lifting
All
Sets
Feet Snatch
1a No
Keep Toes Grounded
All
Sets
2a Power Clean/Clean
All
Sets
All
Sets
3a Back Squat
3b Box Jumps
4a Cossack Squats
Rest: 1:00
Weight Log
Enter the amount
of weight you
lifted here, either
for each set or the
heaviest set.
Rest Time The rest
time provided should be
taken in between each
set. For supersets,
perform one exercise
after the other, and take
the rest period after
each round.
Video Links
Click the exercise
title for an
example video of
the exercise.
3 x 2, 2 x 1
Perform 3
sets of 2, then
perform 2 sets
of 1.
Ramp
Ramp
Static
Ramp
3 x 2, 2 x 1
3 x 2, 2 x 1
4x2
3 x 2, 2 x 1
5 x 2/1
5 x 2/1
4 x 2/1
5 x 2/1
7,5,3,7,5,3
7,5,3,7,5,3
7,5,3
7,5,3,7,5,3
6x4
6x4
3x4
6x4
3 x 6/6
3 x 6/6
3 x 6/6
3 x 6/6
Varying Rep Schemes
When every set in an exercise has different
reps, we separate the sets with a comma.
In this example, the first set is 7 reps, the
second 5 reps, the third 3 reps, and so on.
Unilateral/ Alternating
Exercises Some exercises require a
number of reps on each side, either x
reps on one leg/arm then x reps on the
other, or alternating between both sides.
In this example, you will perform 6
squats on each leg, alternating from
one leg to the other.
Complexes In a complex
of exercises, the number
of reps for each exercise is
separated by the slash.
One exercise should flow
right into the next. In this
case 2 power cleans right
into 1 full clean.
Terms and Abbreviations
“Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift,
pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be
indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or
“Hang Clean” if the bar is to start at the knees.
Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.
Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.
Unbroken: Do not pause at the top or the bottom of the rep, make continuous.
OTM: On The Minute. Set a timer and start each set at the start of every minute.
NB: No brush. The bar may not make contact at the hips for cleans and snatches.
NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.
BN: Behind the Neck. The bar is set behind the neck rather than a front rack.
NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.
ECC: Eccentric. Lower the weight slowly.
HAF/HAM: Heavy as F**k, as heavy as possible
SL: Single Leg.
DB: Dumbbell.
KB: Kettlebell.
Alt: Alternating.
Day 3
Warm Up
Explosive Leg Day
Mobility Day 3
Warm Up
Upper Body Lift
Mobility Day 1
Day 7
Full Recovery
Day 4
Day 2
Warm Up
Lower Body Lift
Mobility Day 4
Warm Up
Upper Body Lift
Mobility Day 2
Day 6
Day 1
Warm Up
Lower Body Lift
Mobility Day 1
Day 5
Weekly Schedule
FULL REST DAY
Rest Periods
Rest periods are key to follow to spark the proper response to training. By understanding the goal of
each session and to understand the goals behind each exercise, the rest period has an intricate role
in adaptation! Below is a list of general guidelines to follow regarding rest schemes:
Warm Ups
Follow 45-85 seconds of rest between warm up movements
Platform Lifts (Olympic lifts or trap bar jumps)
Allow 90-120 seconds rest UNLESS it is noted as OTM which means On the Minute
OTM = Execute the lift, drop the bar, hit the timer and when one minute expires, do the lift again
Strength Movements (benches, squats, pull ups)
For heavier sets, allow 2-3 minutes rest, for drop sets of higher reps, allow 1-2 minutes
Accessory Movements (back work and mobility work)
Allow 60 seconds recovery and then begin the exercise again.
Skips and Plyometrics
Allow 60-90 seconds rest
Sled and Sprints
Allow 90-120 Seconds of rest for optimal recovery
Learn the Olympic Lifts
The Olympic lifts are essential to improving explosive strength, mobility, and stability. Proficiency in
the snatch and clean and jerk will give you the advantage you need over your opponents.
Click on the videos to watch our step by step instruction of learning each lift:
Snatch
Watch Here
Clean and Jerk
Watch Here
Block 1
Brute Strength and Explosiveness
Watch Here
Day 1
Lower Body Strength
Block 1
Warm Up
External Rotations
Snatch Press In Hole
Overhead Deficit Split
Squats
2 x 8/8
2 x 10
2 x 8/8
Lifting
Week 1
Week 2
Week 3
Week 4
1a
Power Clean/Full
Clean
6 x 1/2
6 x 1/1
6 x 1/2
6 x 1/1
2a
Unbroken Back
Squats
4 x 4,
1x7
5x5
5x5
4 x 3,
2x7
4 x 7/7
4 x 7/7
4 x 7/7
4 x 7/7
4 x 4/4
4 x 4/4
4 x 4/4
4 x 4/4
4 x 15
4 x 15
4 x 15
4 x 15
4 x 15 sec
4 x 15 sec
4 x 15 sec
4 x 15 sec
Ramp
Ramp
Static
Ramp
Catch tight
Rest: 1:20
Walking Lunges
3a Long stride with barbell
Jump Lunges
3b Explosive
Back Extension
4a Trunk
4b Med Ball Slam
Explosive
Brute Strength and
Explosiveness
Day 2
Upper Body
Block 1
Warm Up
Banded Internal/
External Rotations
Underhand Band
Pull Aparts
Push Ups
Reverse Snow
Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Lifting
1a
Bench Press
Week 1
Week 2
Week 3
7/5/3/5/7/12
7/5/3/5/7/12
4x5
1 x 12
4x5
1 x 12
4x5
1 x 12
3x4
2x9
5x9
5x7
5x7
5x9
5 x 12-15
4 x 5, 1 x 17
4 x 5, 1 x 17
5 x 12-15
5x7
5x7
5x7
5x7
3 x 8/8
3 x 8/8
3 x 8/8
3 x 8/8
3 x 17
3 x 17
3 x 17
3 x 17
Ramp
4 x 7,
2 x 17
Ramp
Static
Week 4
Ramp
3 x 5,
2 x 12-17
Thick
2a Dips
Swole
Pull Ups
2b Pause at bottom
Clap Push Ups
3a Swoleders
One Leg One Arm
3b Row Gut and Back
Homers
4a Dumbbells
4b Ehab Extensions
Trize
Brute Strength and
Explosiveness
Day 3
Lower Body Explosive
Block 1
Warm Up
External Rotations
Snatch Press In Hole
Overhead Deficit Split
Squats
2 x 8/8
2 x 10
2 x 8/8
Lifting
Week 1
Week 2
Week 3
Week 4
5 x 15m
5 x 15m
5 x 15m
5 x 15m
5x3
5x3
5x3
5x3
4 x 7/7
4 x 7/7
4 x 7/7
4 x 7/7
4 x 4/4
4 x 4/4
4 x 4/4
4 x 4/4
4 x 15m
4 x 15m
4 x 15m
4 x 15m
4 x 30 sec
4 x 30 sec
4 x 30 sec
4 x 30 sec
Ramp
1a
PVC Walks
2a
Hurdle Hops
Ramp
Static
Ramp
Proprioception
Rest: 1:20
Single Leg Hops
3a Hoppie
Side Band Jumps
3b Explosive
Sprints
4a 15 meters
4b Jump Rope
Explosive!
Brute Strength and
Explosiveness
Day 4
Lower Body Strength
Block 1
Warm Up
External Rotations
Snatch Press In Hole
Overhead Deficit Split
Squats
2 x 8/8
2 x 10
2 x 8/8
Lifting
1a
Week 1
Week 2
Week 3
4x4
6x2
7 x 1 OTM
4 x 5/5
1 x 7/7
5 x 3/3
5 x 3/3
4 x 5/5
1 x 7/7
5 x 15m
5 x 15m
5 x 15m
5 x 15m
5 x 15m
5 x 15m
5 x 15m
5 x 15m
3 x 7/7
3 x 7/7
3 x 7/7
3 x 7/7
Ramp
Clean
Ramp
Static
Catch tight
OTM = On The Minute
Leg Squat
2a Single
Unilateral Strength
Sled Push
3a Drive
Sled Pull
3b Big Pull
Week 4
Ramp
5 x 1,
1 x 4 HAM
Rest: 1:30
Med Ball Slam
4a ROTATIONAL SLAM
Brute Strength and
Explosiveness
Day 5
Upper Body
Block 1
Warm Up
Banded Internal/
External Rotations
Underhand Band
Pull Aparts
Push Ups
Reverse Snow
Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Lifting
1a
Week 2
Week 3
7/5/3/5/7/12
7/5/3/5/7/12
5 x 12-17
5 x 12-17
5 x 12-17
5 x 12-17
5x1
5x1
5x1
5x1
Curl and Press
4 x 11
4 x 11
4 x 11
4 x 11
DB Chest Row
4 x 17
4 x 17
4 x 17
4 x 17
Miracle Gro
4 x 7-9
4 x 7-9
4 x 7-9
4 x 7-9
4 x 4 timez
4 x 4 timez
4 x 4 timez
4 x 4 timez
Incline Bench
Week 1
Ramp
4x7
2 x 17
Ramp
Static
Week 4
Ramp
3 x 5,
2 x 12-17
Big Chest
DB Bench
2a Swole
Rope Climb
2b Yoked...or dead hang pull
up
3a Swoleders
3b With Fat Grip
4a Trize
4b Forearm Roller
Brute Strength and
Explosiveness
Block 2
Dynamic Power and Grip
Watch Here
Day 1
Lower Body Strength
Block 2
Warm Up
External Rotations
Snatch Press In Hole
Overhead Deficit Split
Squats
2 x 8/8
2 x 10
2 x 8/8
Lifting
1a
Clean/Front Squat
Week 1
Week 2
Week 3
Week 4
5 x 1/3
6 x 1/4
6 x 1/4
5 x 1/2
3 x 3/3
2 x 5/5
5 x 3/3
5 x 3/3
3 x 3/3
2 x 5/5
5 x 17
5 x 17
5 x 17
5 x 17
5 x 20m
5 x 20m
5 x 20m
5 x 20m
4 x 12
4 x 12
4 x 12
4 x 12
4 x 12
4 x 12
4 x 12
4 x 12
Ramp
Ramp
Static
Ramp
Catch tight
2a Single Leg Squat
Rest: 1:20
Goblet Squats
3a Tight trunk
Sled Push
3b Explosive
Glute Ham
4a Neck harness on!
4b V-Up Press
Explosive
Dynamic Power
and Grip
Day 2
Upper Body
Block 2
Warm Up
Banded Internal/
External Rotations
Underhand Band
Pull Aparts
Push Ups
Reverse Snow
Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Lifting
1a Dips
Thick
DB Bench
2a Incline
Swole
Rope Climb
2b Strength
Telle Extensions
3a Swoleders
Row
3b Meadows
Gut and Back
Plate Flips
4a Explosive grip
Walking Hammer
4b Curls
Week 1
Week 2
Week 3
Week 4
3x7
2 x 12
3x7
2 x 12
3x7
2 x 12
3x7
2 x 12
5x1
5x1
5x1
5x1
4 x 12-15
4 x 12-15
4 x 12-15
4 x 12-15
4 x 12/12
4 x 12/12
4 x 12/12
4 x 12/12
3 x 17
3 x 17
3 x 17
3 x 17
3 x 17
3 x 17
3 x 17
3 x 17
Ramp
3x4
2 x 7-10
Ramp
4x5
2 x 17
Static
4x5
2 x 17
Ramp
3x4
2 x 7-10
Dynamic Power
and Grip
Day 3
Lower Body Explosive
Block 2
Warm Up
External Rotations
Snatch Press In Hole
Overhead Deficit Split
Squats
2 x 8/8
2 x 10
2 x 8/8
Lifting
Week 1
Week 2
Week 3
Week 4
5 x 15m
5 x 15m
5 x 15m
5 x 15m
6x3
6x3
6x3
6x3
4 x 4/4
4 x 4/4
4 x 4/4
4 x 4/4
3b
Rotating Jump
Lunges
4 x 4/4
4 x 4/4
4 x 4/4
4 x 4/4
4a
Knee Jump to
Bounds
5x3
5x3
5x3
5x3
4 x 30 sec
4 x 30 sec
4 x 30 sec
4 x 30 sec
Ramp
1a
PVC Walks
2a
Stair Jumps
Ramp
Static
Ramp
Plate Holding
Rest: 1:20
Gwiz Jumps
3a Hoppie
Explosive
React fast
4b Jump Rope
Explosive!
Dynamic Power
and Grip
Day 4
Lower Body Strength
Block 2
Warm Up
1a
2a
External Rotations
Snatch Press In Hole
Overhead Deficit Split
Squats
2 x 8/8
2 x 10
2 x 8/8
Lifting
Week 1
Week 2
Week 3
Week 4
Power Clean
7 x 2 OTM
6 x 3 OTM
7 x 2 OTM
8 x 1 OTM
5x3
4x3
1x7
4x3
1x7
5x2
5 x 15m
5 x 15m
5 x 15m
5 x 15m
5 x 5/5
5 x 5/5
5 x 5/5
5 x 5/5
3 x 7/7
3 x 7/7
3 x 7/7
3 x 7/7
Ramp
Static
Ramp
Catch tight
OTM = On The Minute
Unbroken Front
Squats
Bilateral gut
Sled Pull
3a Use Harness
Goblet Lunge
3b Gut and unilateral
4a
Ramp
Explosive Knee
Plank
Dynamic Power
and Grip
Day 5
Upper Body
Block 2
Warm Up
Banded Internal/
External Rotations
Underhand Band
Pull Aparts
Push Ups
Reverse Snow
Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Lifting
Week 1
Week 2
Week 3
Week 4
9/6/3/9/6/3
5 x 9-11
5 x 9-11
9/6/3/9/6/3
4x7
1 x 17
4x7
1 x 17
4x7
1 x 17
4x7
1 x 17
4 x 5, 1 x fail
4 x 5, 1 x fail
4 x 5, 1 x fail
4 x 5, 1 x fail
3a
EZ Curl Miracle
Gro
4 x 11
4 x 11
4 x 11
4 x 11
3b
Fat Grip Lat Pull
Downs
4 x 17
4 x 17
4 x 17
4 x 17
Farmers Walks
4 x 25m
4 x 25m
4 x 25m
4 x 25m
4 x 4 timez
4 x 4 timez
4 x 4 timez
4 x 4 timez
1a
Bench Press
Ramp
Ramp
Static
Ramp
Unbroken Reps
Military Press
2a DB
Swole
1 and 1/4 Pull Ups
2b Dead hanger
Trize
Big Lats
4a Grip work
Reverse Forearm
4b Roller
Dynamic Power
and Grip
Block 3
Tying It All Together
Watch Here
Day 1
Lower Body Strength
Block 3
Warm Up
1a
External Rotations
Snatch Press In Hole
Overhead Deficit Split
Squats
2 x 8/8
2 x 10
2 x 8/8
Lifting
Week 1
Week 2
Week 3
Week 4
Power Clean/Full
Clean/Front Squat
5 x 2/1/1
5 x 1/2/1
5 x 1/1/2
5 x 1/1/1
4x2
1 x 5 normal
5x3
5x3
4x2
1 x 5 normal
4 x 7/7
4 x 7/7
4 x 7/7
4 x 7/7
4 x 4/4
4 x 4/4
4 x 4/4
4 x 4/4
4 x 15
4 x 15
4 x 15
4 x 15
4 x 30 sec
4 x 30 sec
4 x 30 sec
4 x 30 sec
Chaos Single Leg
RDL
Static
Ramp
Stable
Step Up Jumps
3b Explosive
4a
Ramp
Catch tight
Pause
2a Back SquatRest:
1:20
3a
Ramp
Hanging Knee
Raises
Trunk
Hollow Body
4b Rocks
Gut
Tying it All
Together
Day 2
Upper Body
Block 3
Warm Up
Banded Internal/
External Rotations
Underhand Band
Pull Aparts
Push Ups
Reverse Snow
Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Lifting
1a
Bench Press
2a
Close Grip Incline
Bench
2b
Dead Hang Pull
Ups Pause at bottom
Week 1
Ramp
6/4/2/6/4/2
Week 2
Ramp
4x3
1 x 17
Week 3
Static
4x3
1 x 17
Week 4
Ramp
6/4/2/6/4/2
Thick
7/5/3
2 x 17
7/5/3
2 x 17
7/5/3
2 x 17
7/5/3
2 x 17
3 x 5, 2 x fail
3 x 5, 2 x fail
3 x 5, 2 x fail
3 x 5, 2 x fail
5 x 7-9
5 x 7-9
5 x 7-9
5 x 7-9
5 x 12/12
5 x 12/12
5 x 12/12
5 x 12/12
4 x 12/12
4 x 12/12
4 x 12/12
4 x 12/12
4 x 5/5
4 x 5/5
4 x 5/5
4 x 5/5
Swole
Z Press
3a Swoleders
Row
3b Myers
Gut and Back
Homers
4a Use Fat grips
4b Plate Flips
Tying it All
Together
Day 3
Lower Body Explosive
Block 3
Warm Up
External Rotations
Snatch Press In Hole
Overhead Deficit Split
Squats
2 x 8/8
2 x 10
2 x 8/8
Lifting
Week 1
Week 2
Week 3
Week 4
1a
PVC Walks
Banded
5 x 10m
5 x 10m
5 x 10m
5 x 10m
2a
Gwiz Stair Jumps
5 x 3/3
5 x 3/3
5 x 3/3
5 x 3/3
3a
Tuck Jumps for
Distance
5x2
5x2
5x2
5x2
3b
Side Step Up
Jumps
4 x 4/4
4 x 4/4
4 x 4/4
4 x 4/4
4a
Chaos Single Leg
Hop
4 x 5/5
4 x 5/5
4 x 5/5
4 x 5/5
4 x 30 sec
4 x 30 sec
4 x 30 sec
4 x 30 sec
Ramp
Ramp
Static
Ramp
Proprioception
Rest: 1:20
Hoppie
Explosive
Explosive!
4b Jump Rope
Explosive!
Tying it All
Together
Day 4
Lower Body Strength
Block 3
Warm Up
1a
External Rotations
Snatch Press In Hole
Overhead Deficit Split
Squats
2 x 8/8
2 x 10
2 x 8/8
Lifting
Week 1
Week 2
Week 3
Week 4
Clean
8 x 1 OTM
6 x 2 OTM
6 x 2 OTM
8 x 1 OTM
4 x 2/2
1 x 7/7
5 x 4/4
3 x 3/3
2 x 7/7
4 x 2/2
1 x 7/7
5 x 20m
5 x 20m
5 x 20m
5 x 20m
5 x 7/7
5 x 7/7
5 x 7/7
5 x 7/7
3 x 17
3 x 17
3 x 17
3 x 17
Ramp
Ramp
Static
Ramp
Catch tight
OTM = On The Minute
Leg Squat
2a Single
Unilateral Strength
Sled Push
3a Drive
Cossack Squats
3b Mobility
Ehab Press
4a Trunk
Tying it All
Together
Day 5
Upper Body
Block 3
Warm Up
Banded Internal/
External Rotations
Underhand Band
Pull Aparts
Push Ups
Reverse Snow
Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Lifting
Bench
1a DB
Big Chest
Bench
2a Incline
Swole
Rope Climb
2b Weighted
3a
Short Stroke Dip/
Push Up
Week 1
Week 2
Week 3
Static
4 x 4,
2 x 12
Ramp
3 x 4, 1 x 7,
1 x 12
3 x 5, 1 x 12,
1 x 17
4x6
1 x 12
4x6
1 x 12
3 x 5, 1 x 12,
1 x 17
5x1
5x1
5x1
5x1
4 x 12/12
4 x 12/12
4 x 12/12
4 x 12/12
4 x 17
4 x 17
4 x 17
4 x 17
3 x 7, 1 x 20
3 x 7, 1 x 20
3 x 7, 1 x 20
3 x 7, 1 x 20
4 x 5/5
4 x 5/5
4 x 5/5
4 x 5/5
4 x 3 timez
4 x 3 timez
4 x 3 timez
4 x 3 timez
Ramp
3 x 4, 1 x 7,
1 x 12
Ramp
4 x 4,
2 x 12
Week 4
Swolders
Curls
3b Zottman
With Fat Grips
Gro
4a Miracle
Trize
4b Plate Flips
4c Forearm Roller
Tying it All
Together
mobility
Day 1
Day 2
Foam Roll Middle Back
60-90s
Foam Roll Lats
60-90s
Foam Roll Hips
60-90s
Foam Roll Mid Back
60-90s
Foam Roll Groin
60-90s
Foam Roll Groin
60-90s
Couch Stretch
3 x 30s
Brettzel
3 x 30s
Prayer Stretch
3 x 30s
Table Stretch
3 x 10
T-Spine Rotation
3 x 10
Hip opener
1x
through
Leg Lowering
3 x 10
Twisting Bear
3 x 10
Day 3
Day 4
Foam Roll IT Band w knee
bend
60-90s
Foam Roll ITB w knee bend
60-90s
Foam Roll Mid Back with ext
60-90s
Foam Roll Mid Back with ext
60-90s
Foam Roll Groin
60-90s
Foam Roll Lats
60-90s
Supine Shoulder Ext
3 x 20s
Band Shoulder Series
2 x 15s
holds
Seal Stretch
3 x 20s
Band Hip Stretch
3 x 10
Trunk Rotation
3 x 10
Arch Hollow Rolls
3 x 5/5
Standing T-spine ext
3 x 20s
Spider Crawl
3 x 5/5
Prone Arm Extension
3 x 10
Xiaopeng forward
3 x 10