Program Description
A program for lifters with limited equipment, this program has no bench or cable exercises, it includes time tested bang for your buck simple exercises that lifters have been using since the early days.
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalAthletics, Bodybuilding, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 10, 2024 08:39
- Last EditedAug 12, 2024 10:29
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
2
Push Up
3
12 reps
3
Barbell Row
4
8-12 reps
4
Lunge (Barbell)
4
10-12 reps
5
Nordic Curl
3
10-12 reps
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
7
Tricep Extension (Dumbbell)
4
10-15 reps
8
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
2
Pull-Up (Bodyweight)
3
8 reps
3
Romanian Deadlift (Barbell)
3
4
Push Up (Weighted)
4
10-12 reps
5
Squat (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
4
10-15 reps
7
Hammer Curl
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Push Up
3
12 reps
3
Pike Push Up
3
4
Nordic Curl
3
10 reps
5
Hammer Curl
4
10 reps
6
Lateral Raise (Dumbbell)
4
10-15 reps
7
Shrug (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
2
Pull-Up (Bodyweight)
3
8 reps
3
Lunge (Barbell)
3
8-12 reps
4
Jump Squat
3
12 reps
5
Nordic Curl
3
10 reps
6
Reverse Wrist Curl (Barbell)
3
10 reps
7
Lateral Raise (Dumbbell)
4
10-15 reps
8
Tricep Extension (Dumbbell)
3
8-12 reps
Week 1
1 / 12 Weeks
Day 4
1
Bent Over Row (Barbell, Paused)1 Set
2
Pull-Up (Bodyweight)3 Sets
8 Reps
3
Lunge (Barbell)3 Sets
8-12 Reps
4
Jump Squat3 Sets
12 Reps
5
Nordic Curl3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)3 Sets
10 Reps
7
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)3 Sets
8-12 Reps
Day 1
1
Pull-Up (Bodyweight)3 Sets
12 Reps
2
Push Up3 Sets
12 Reps
3
Barbell Row4 Sets
8-12 Reps
4
Lunge (Barbell)4 Sets
10-12 Reps
5
Nordic Curl3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)4 Sets
10-15 Reps
8
Hammer Curl4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)3 Sets
8 Reps
3
Romanian Deadlift (Barbell)3 Sets
4
Push Up (Weighted)4 Sets
10-12 Reps
5
Squat (Barbell)3 Sets
12 Reps
6
Bicep Curl (Dumbbell)4 Sets
10-15 Reps
7
Hammer Curl4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)3 Sets
3-5 Reps
2
Push Up3 Sets
12 Reps
3
Pike Push Up3 Sets
4
Nordic Curl3 Sets
10 Reps
5
Hammer Curl4 Sets
10 Reps
6
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
7
Shrug (Dumbbell)3 Sets
12 Reps