Coach: Lindsay Scheele, CPT and lead reviewer on Garage Gym Reviews EverythingIn this bodybuilding-style program, Lindsay Scheele takes you through a push day, pull day, and leg day each week to help you gain muscle size and strength without spending hours in the gym. If you have a solid garage gym, with access to an array of free weights, a cable machine, and a rack, this program would work for you. You’ll need about an hour for each workout, as Lindsay recommends 1-2 minutes of rest in between sets. Get ready to lift heavy and watch the gains arrive!

Full Body Pump

Default

Phase 1

Week 1

Week 2

Week 3

Week 4

Phase 2

Week 5

Week 6

Week 7

Week 8

Phase 3

Week 9

Week 10

Week 11

Week 12

World's Greatest Stretch

Lateral Banded Walk

Squat (Bodyweight)

Glute Bridge (Bodyweight)

Squat (Barbell)

Deadlift (Barbell)

Hip Thrust (Barbell)

Reverse Lunge (Dumbbell)

Goblet Squat

Kettlebell Swing

Around The World

Arm Circle

Scapular Push Up

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

Scapular Pull-Up

Shrug (Barbell)

Lat Pulldown (Band)

Bench T-Spine Stretch

Pull-Up (Weighted)

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Single Arm Row (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl

Romanian Deadlift (Barbell)

Step-Up (Weighted)

Leg Press

Deadlift (Dumbbell)

Bench Press (Close Grip)

Bench Press (Dumbbell)

Skull Crusher (Barbell)

Cable Low Row

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