Chat-GPT 12-Week Garage Blast

This plan is great for all levels and equipment access. Designed for home gym but can be easily adapted to commercial gyms. For building strength and mass.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Upper Body Push 

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Dumbbell)

Upper Body Pull

Squat (Barbell)

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Hanging Leg Raise

Lower Body Quad Focus

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Hamstring Curl

Standing Calf Raise

Wood Chop

Lower Body Glutes/Hams

Bench Press (Dumbbell)

Seated Military Press (Smith Machine)

Single Arm Row (Cable)

Hammer Curl

Face Pull

Upper Body Push/Pull

0 reviews for Chat-GPT 12-Week Garage Blast