Percentages,
not PRs.
Working sets sit at 75–85% of a recent 1RM. The program never asks you to grind. Most weeks the third set still has gas in it. The point is consistency across the cycle, not a single hero session.
I. Strength · Garage Gym · 3 Day
Garage Gym
Warrior
2.
A 15-week basic-barbell program written for lifters who are past the linear-progression years and want a quiet, repeatable cycle that still moves the needle. Three days a week. Squat, bench, press, deadlift, and a short list of assistance. Low fatigue, high signal.
- Schedule
- 3 days
per week - Length
- 15 weeks
- Level
- Int — Adv
- Equipment
- Rack and
barbell
Programmed by Andy Baker. Co-author, Practical Programming for Strength Training and The Barbell Prescription.
II. At a glance
The spec sheet.
Twelve weeks of programming you can pin to the rack. Here is what is in the PDF, in the order you will read it.
- Goal
- Build strength on the squat, bench, press, and deadlift without grinding limit sets every week. The program is built around moderate-load, fast-bar-speed work that recruits high-threshold motor units while keeping systemic fatigue low.
- Schedule
- Three full-body sessions per week. Monday, Wednesday, Friday is the default cadence. Each session pairs a heavy main lift with a short list of assistance work.
- Progression
- Weight is held constant for 3–4 week stretches while sets and reps build. Then load steps up and volume resets. No weekly weight jumps, no missed reps, no grinders.
- Length
- 15 weeks. Week 7 includes a single deload day. Week 15 is a test week. After 14 weeks, lifters can test 1RMs or assume a conservative 5% increase and run the cycle again off new numbers.
- Bar speed
- Sets in the 2–3 rep range at 75–85% are nowhere near limit work. Moved with intent, they recruit the motor units responsible for peak force without the recovery cost. Controlled descent, fast concentric, every rep.
- Equipment
- Power rack, barbell, plates, bench. A pull-up bar or lat pulldown for chins. Nothing else required. Built for the garage.
- Format
- PDF. Printable. Readable on a phone. Delivered by email link after checkout. No app, no login, no subscription.
- Price
- $25 USD, one-time. Yours to keep and re-run.
III. Inside the program
Strong and jacked. No contradiction.
Power-building means the main lifts go up while the assistance work fills the shirt. Three things make that possible.
Percentages,
Volume
does the work.
Weight is held constant for 3–4 weeks while sets and reps accumulate. When the load steps up, volume drops to absorb it, then builds again. The result is a steady wave that adds up to a real strength gain by week 15.
Built for
recovery.
Three days a week. A deload day in week 7. Assistance kept short and purposeful. The program is written for a 45-, 55-, or 65-year-old who works for a living and wants to be in the rack on Monday without dreading it.
IV. Fit check
Who this is for.
Built for
- Lifters in their 40s, 50s, and 60s who want a quiet, repeatable cycle that still produces.
- Trainees with a rack, a barbell, a bench, and three sessions a week.
- Anyone past the linear-progression years who is tired of every program asking for a new PR every week.
- Lifters who like Andy's basic-barbell template and want a fresh 15-week wave to run.
Not built for
- Day-one beginners. Run a linear progression first. The free 6-week bench program on this site is a good place to start.
- Lifters peaking for a meet inside the next 8 weeks. Use a meet-prep program.
- People shopping for a hypertrophy split with arms days and machines. This is barbell-first.
- Anyone unwilling to train at percentages. The whole program is built on them.
V. A look inside
Week one of the cycle.
The 8s week, taken straight from the program. Week two drops to 3×5 on the main lifts, week three to 3×2. Loads, rotation rules, and the full reset protocol live in the PDF.
Week 01 From the PDF
Monday
Squat · Bench
Row · Push
- 01 Back Squat 4 × 3 × 75%
- 02 Bench Press 4 × 3 × 75%
- 03 Barbell Rows 3 × 8–10
- 04 Push Ups or Dips 3 × max
Wednesday
Press
Deadlift
- 01 Standing Overhead Press 4 × 3 × 75%, 8+ × 60%
- 02 Deadlift 4 × 3 × 75%
- 03 Stiff Leg Deadlift 1 × 8 @ 50–60%
Friday
Squat · Bench
Chins · Arms
- 01 Back Squat 3 × 5 × 60%
- 02 Close-Grip Bench Press 3 × 5 × 60%
- 03 Chins or Pull Ups 5 × max
- 04 Tricep / Bicep Super Set 2–3 × 10–15
Verbatim from week 1 of the program · percentages reference your previous 1RM · full notes and rest guidance in the PDF
VI. About the coach
Programmed by Andy Baker.
Coach · 2005 — Now VII. If this resonates
Programs in the same lane.
All strength →
Garage Gym Warrior
Thirteen weeks of three-day Heavy-Light-Medium for a rack, barbell, bench, and chin bar.
View program $25
Strength & Mass After 40
Four-day Heavy-Light program for lifters past forty who still want strength and size. Periodized barbell lifts and a full assistance template.
View program $25
The Over-60 Basic Barbell Program
Two-day basic barbell strength for lifters over 60, or anyone who needs low frequency and low volume. Squat, bench, deadlift, overhead press. Rack, barbell, bench.
View program $25
The Anchor When you finish
When you finish
the cycle, what then?
The Baker Barbell Club is the recurring side of the same coaching practice. New programming every week, written by Andy, delivered Sunday. 400+ members. $27 a month. Cancel any time.
IX. Before you buy
Common questions.
How is it delivered?
You will get an email with a download link to the PDF after checkout. Save it to your phone, your laptop, or print it. There is no login, no app, and no expiring access.
Is this the same as the original Garage Gym Warrior?
No. This is a separate, newer 15-week program. It uses a different progression model, with weight held constant for 3–4 weeks while volume builds, rather than weekly weight jumps. You can run them back to back.
Will this work in a garage gym?
Yes. The program is built around a rack, a barbell, a bench, and plates. A pull-up bar covers the chin work. That is the whole equipment list.
Is this a beginner program?
No. It is written for intermediate-to-advanced lifters with a base of barbell training and a recent or reasonable 1RM on the squat, bench, press, and deadlift. If you are still adding weight to the bar every session on a linear progression, run that out first.
Do I have to test my 1RMs at week 15?
No. Week 15 is a test week if you want it. If you would rather skip the testing, assume a conservative 5% increase on each lift after week 14 and restart the program off the new numbers. The PDF spells out both options.
What is your refund policy?
Because programs are delivered as digital PDFs, sales are final. If you have a question about whether this is the right program for you, email Andy before you buy.
How does this compare to the Club?
This program is a self-contained 15-week cycle that you own. The Baker Barbell Club is ongoing programming, written fresh every week, delivered Sunday, $27/mo. Many lifters run a PDF cycle while subscribed and use the Club for what to do next.