Program Description
All you need is a rack, adjustable bench, barbell, resistance bands, and dumbbells (EZ Bar optional). There are band exercises for knee health, and a monthly PT test.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 12, 2024 03:44
- Last EditedAug 27, 2024 08:24
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Push Up
2
AMRAP
8
Sit Up
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Push Up
2
AMRAP
8
Sit Up
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Push Up
2
AMRAP
8
Sit Up
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
4
Front Raise
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
8
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Wide Grip Pull-Up
4
10 reps
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Push Up
2
AMRAP
8
Russian Twist (Dumbbell)
2
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Wide Grip Pull-Up
4
10 reps
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Push Up
2
AMRAP
8
Russian Twist (Dumbbell)
2
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Wide Grip Pull-Up
4
10 reps
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Push Up
2
AMRAP
8
Russian Twist (Dumbbell)
2
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Wide Grip Pull-Up
4
10 reps
3
Barbell Row
4
12 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 7
5
Deadlift (Barbell)
4
10 reps
RPE 7
6
Shrug (Dumbbell)
4
10 reps
RPE 7
7
Lunge (Dumbbell)
3
10 reps
RPE 7
8
Squat (Barbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Pec Fly (Dumbbell)
4
12 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Tricep Kickback
3
15 reps
RPE 6
7
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Pec Fly (Dumbbell)
4
12 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Tricep Kickback
3
15 reps
RPE 6
7
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Pec Fly (Dumbbell)
4
12 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Tricep Kickback
3
15 reps
RPE 6
7
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Pec Fly (Dumbbell)
4
12 reps
RPE 7
4
Overhead Extension (Dumbbell)
3
10 reps
RPE 7
5
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
6
Leg Extension with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Standing Leg Raise with Band
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
4
Hammer Curl
4
10 reps
RPE 7
5
Concentration Curl
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7
7
Pull-Up (Bodyweight)
2
AMRAP
8A
Plank
1
1 mins
8B
Side Plank
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
4
Hammer Curl
4
10 reps
RPE 7
5
Concentration Curl
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7
7
Pull-Up (Bodyweight)
2
AMRAP
8A
Plank
1
1 mins
8B
Side Plank
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 7
4
Hammer Curl
4
10 reps
RPE 7
5
Concentration Curl
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7
7
Pull-Up (Bodyweight)
2
AMRAP
8A
Plank
1
1 mins
8B
Side Plank
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3
Squat (Barbell)
6
10 reps
RPE 6
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 6
6
Standing Leg Raise with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Leg Extension with Band
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3
Squat (Barbell)
6
10 reps
RPE 6
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 6
6
Standing Leg Raise with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Leg Extension with Band
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3
Squat (Barbell)
6
10 reps
RPE 6
4
Stiff Leg Deadlift
4
10 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 6
6
Standing Leg Raise with Band
3
10 reps
RPE 7
7
Leg Curl with Band
3
10 reps
RPE 7
8
Leg Extension with Band
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
2
Sit Up
1
50 reps
3
Pull-Up (Bodyweight)
1
10 reps
4
Run
1
12 mins
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)4 Sets
10 Reps
@7
3
Decline Bench Press (Dumbbell)3 Sets
8 Reps
@7
4
Pec Fly (Dumbbell)4 Sets
12 Reps
@7
5
Bench Press (Close Grip)5 Sets
5 Reps
@7
6
Tricep Kickback3 Sets
15 Reps
@6
7
Overhead Extension (Dumbbell)3 Sets
10 Reps
@7
8
Lying Tricep Extension (Barbell)4 Sets
12 Reps
@7
Day 5
1
Run1 Set
10 mins
2
Lunge (Dumbbell)4 Sets
10 Reps
@7
3
Squat (Barbell)6 Sets
10 Reps
@6
4
Stiff Leg Deadlift4 Sets
10 Reps
@7
5
Standing Calf Raise5 Sets
15 Reps
@6
6
Standing Leg Raise with Band3 Sets
10 Reps
@7
7
Leg Curl with Band3 Sets
10 Reps
@7
8
Leg Extension with Band3 Sets
10 Reps
@7
Day 1
1
Run1 Set
10 mins
2
Military Press (Barbell)4 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
@7
4
Front Raise3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)4 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@7
7
Push Up2 Sets
AMRAP
8
Sit Up2 Sets
AMRAP
Day 2
1
Run1 Set
10 mins
2
Wide Grip Pull-Up4 Sets
10 Reps
3
Barbell Row4 Sets
12 Reps
@7
4
Dumbbell Row3 Sets
10 Reps
@7
5
Deadlift (Barbell)4 Sets
10 Reps
@7
6
Shrug (Dumbbell)4 Sets
10 Reps
@7
7
Push Up2 Sets
AMRAP
8
Russian Twist (Dumbbell)2 Sets
25 Reps
@7
Day 4
1
Run1 Set
10 mins
2
Bicep Curl (EZ Bar)4 Sets
8 Reps
@7
3
Preacher Curl (Dumbbell)4 Sets
8 Reps
@7
4
Hammer Curl4 Sets
10 Reps
@7
5
Concentration Curl3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)3 Sets
8 Reps
@7
7
Pull-Up (Bodyweight)2 Sets
AMRAP
8A
Plank1 Set
1 mins
8B
Side Plank2 Sets
30 secs