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GARAGE STRENGTH PROGRAM DESIGN PEAK STRENGTH APP

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and sets for any sport and any application. through every workout to reach your goals.

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Name:____________ Age:_______ Gender:_______ Training Age:_______ Sport Focus:____________ Athlete Type:_______ Phase:____________

Day 1 Day 2 Day 3 Day 4 Day 5

Lower Body Power Upper Body Power Athlete Day Impulse Day Hypertrophy Day

1a Technical Coordination 1a Explosive/Technical Coordination 1a Stability 1a Technical Coordination 1a Explosive/Technical Coordination

1-2 min 1-2 min 1-2 min 1-2 min 1-2 min
4-7 sets, 1-4 reps rest 4-5 sets, 1-4 reps rest 3-5 sets, 8-20 reps rest 4-7 sets, 1-4 reps rest 4-5 sets, 1-4 reps rest

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

2-3 min 2-3 min 1-2 min 2-3 min 2-3 min
4-6 sets, 8-20 reps rest 4-6 sets, 8-20 reps rest 3-5 sets, 3-6 reps rest 4-6 sets, 3-5 reps rest 4-6 sets, 8-15 reps rest

3b Lower Body Hypertrophy 3a Hypertrophy Dumbbell Press 3a Unilateral Plyometric 3b Hamstring 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

3c Lower Body Accessory 3b Upper Back Accessory 3b Bilateral Plyometric 3c Dynamic Trunk Control/Accessory 3b Back Accessory

1-2 min 1-2 min 1-2 min 1-2 min 1-2 min
3-5 sets, 8-20 reps rest 3-5 sets, 8-20 reps rest 3-5 sets, 3-6 reps rest 3-5 sets, 8-20 reps rest 3-5 sets, 8-20 reps rest

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

1-2 min 1-2 min 1-2 min

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

4b Dynamic Trunk Control 4b Bicep Hypertrophy

1-2 min 1-2 min

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