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 progres-
sion to ensure you are thoroughly
warmed up and able to go as heavy
as you are able without failing on any
sets (unless specified).
Percentage Based Training Watch Here
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.
Day 1 Lower Body Strength
Sample Program
Warm Up
Prisoner Squats Cossack Squats Doorway Stretch
2 x 10 2 x 6/6 60 sec each arm
Week 1 Week 2 Week 3 Week 4
Lifting Ramp Ramp Static Ramp
4x5 7x4
Squat Jumps 1 x 12 30 sec rest
1a Explosive and Mobile
3 x 5/5
5 x 7/7
Single Leg Squat 2 x 9/9
2a Mobile Hips
5 x 3/3 5 x 3/3
Jump Lunges
2b Big hops
4 x 7/7 4 x 7/7
Step Ups
3a Quads
4 x 20 4 x 20
Frog Squat
3b Mobile back
Hollow Body 2 x 25 2 x 25
4a Rocks
Gut
Bodyweight
Program
Day 2 Upper Body Strength
Sample Program
Warm Up
Prisoner Squats Cossack Squats Doorway Stretch
2 x 10 2 x 6/6 60 sec each arm
Week 1 Week 2 Week 3 Week 4
Lifting Ramp Ramp Static Ramp
Handstand Push 5x5 5x7
1a Ups
If this isn’t possible, do push
ups
4x7 4x9
Dips 1 x 17 1 x 19
2a Chair dips if you don’t have
dip bars
4x5 4x5
Pull Ups 1 x fail 1 x fail
2b Big lats
4 x 17 4 x 17
Clap Push Ups
3a Explosive
4 x 20 4 x 20
V Ups
3b Core
Underhand 4 x 17 4 x 17
3c Reclining Row
Back
Bodyweight
Program
Program Layout
Ramp means that you should increase
weight each set, pushing yourself to
Exercise Groups/ Supersets go heavier until the last set is the most
Complete all sets from 1a, then move weight that you can do.
to 2a.
For group 3, complete a set of 3a,
then 3b, and alternate between the Static means that every set 3 x 2, 2 x 1
exercises until all sets are completed. should be the same weight.
Typically you should pick a mid Perform 3
Finally move onto 4a and complete all range weight, such as the amount sets of 2, then
sets. you would lift on the 2nd or 3rd set perform 2 sets
of a ramping week. of 1.
Lifting Ramp Ramp Static Ramp
3 x 2, 2 x 1 3 x 2, 2 x 1 4x2 3 x 2, 2 x 1
All 1a No Feet Snatch
Keep Toes Grounded
Sets
All 5 x 2/1 5 x 2/1 4 x 2/1 5 x 2/1
2a Power Clean/Clean
Sets
7,5,3,7,5,3 7,5,3,7,5,3 7,5,3 7,5,3,7,5,3
3a Back Squat
All
Sets 6x4 6x4 3x4 6x4
3b Box Jumps
All 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6
Sets 4a Cossack Squats
Rest: 1:00
Weight Log Varying Rep Schemes
Enter the amount Video Links
When every set in an exercise has different
of weight you Click the exercise
reps, we separate the sets with a comma.
lifted here, either title for an
In this example, the first set is 7 reps, the
for each set or the example video of
second 5 reps, the third 3 reps, and so on.
heaviest set. the exercise.
Rest Time The rest Unilateral/ Alternating Complexes In a complex
time provided should be Exercises Some exercises require a of exercises, the number
taken in between each number of reps on each side, either x of reps for each exercise is
set. For supersets, reps on one leg/arm then x reps on the separated by the slash.
perform one exercise other, or alternating between both sides. One exercise should flow
after the other, and take In this example, you will perform 6 right into the next. In this
the rest period after squats on each leg, alternating from case 2 power cleans right
each round. one leg to the other. 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.
