The 16-Week Garage Programme

What You Get

A complete 16-week powerbuilding programme built for the garage and the spare room, delivered as three printable PDFs the moment you pay.

Whole body, every other day. Train, rest, train, rest, for sixteen weeks. Twelve or thirteen working sets per session, four compound lifts at the front, short accessory work at the back, everything run on the same 4-6 rep ladder that drives the Apex Programme in the gym.

The Three Files

• The Plan, a 66-page book: the programme, the rep ladder, the every-other-day rhythm, eight full lift guides for home barbell and dumbbell work, the band warm-up circuit, an optional low-impact cardio protocol, and a repair manual for stalls, missed weeks and the dumbbell jump problem.
• The Training Log, one page per week for sixteen weeks. It already knows the rotation: every page is pre-printed with the exact sessions that land that week and the rep target the ladder asks of them.
• The Session Cards, three wall-ready cards, one per session, plus a warm-up card to pin by the bands.

Built To Be Used, Not Just Read

The book is interactive end to end: a garage kit audit, a Week 1 calibration sheet, a plan-your-sixteen-weeks worksheet, block trackers, a PR ledger, and a final before-and-after page called The Sixteen. QR codes link straight into the free Ruminati tools, so the rep ladder planner does your starting maths and the strength test ranks your Week 1 against your Week 16.

Who It’s For

Anyone with a pair of dumbbells, a barbell and a bench who wants to get objectively stronger over four months without ever queueing for equipment. Beginners calibrate in Week 1 and climb from there. Experienced lifters get the same ladder with heavier numbers.

What It’s Not

It is not a bodyweight plan, and it is not a circuit-training app subscription in disguise. It is a strength and size programme that happens to live thirty seconds from your kettle.

Train in a gym instead? You want The 16-Week Apex Programme, the same system built for machines and cables.

Map the progression before you buy if you want to see it: the free rep ladder planner runs the same engine, and the strength test gives you a Week 1 number to beat. The case for low volume and high frequency is in the training guide.

Training without the nutrition is half the work. The Carnivore Diet Plan is the eating framework this programme is built to run on.

£25 one-off payment. Instant download, three PDFs, yours to keep forever.