It is a 29 page PDF with extensive detail for each Day’s workout. It has 2 Squat/Bench days and 1 Overhead Press/Deadlift with auxiliary exercises for the 3 days. It builds over a couple of cycles over the 15 weeks. It is very simple format and easy to follow and execute. I used a Tabata timer as some weeks have 6 sets but only 2 reps, With the timer it keeps you on track and keeps the workouts tight and under 1 hour.
Here’s an example:
From Garage Gym Warrior 2 by Andy Baker at AndyBaker.com
Volumes and Intensities are starting out very moderate. Use this as an opportunity to build your work capacity and endurance by pushing the rest times to be as minimal as possible. 2-3 minutes is allowed, but if you can shorten rest periods to 60-90 seconds this is permissible provided (1) your form does not degrade (2) you do not have massive losses in bar speed.As the weeks get heavier you can of course extend the rest periods as needed, but better endurance now will lead to shorter rest periods (and workouts) later
Back Squat: 4 x 3 x 75% (4 sets of 3 reps at 75% of previous 1RM)
● Rest 2-3 mins between sets. Keep rest minimal while preserving form and focusing on bar speed
Bench Press: 4 x 3 x 75%
● Rest 2-3 mins between sets. Keep rest minimal while preserving form and focusing on bar speed*