Trey's Barn Gym Program

Trey's Barn Gym Program is a comprehensive 12-week training regimen designed for those ready to push their limits. With a rigorous 7-day workout schedule, you'll engage in a variety of exercises targeting all major muscle groups, from barbell bench presses to bodyweight squats. This program emphasizes strength, endurance, and muscle growth, ensuring you stay challenged and motivated every step of the way. Equip yourself with a full gym setup and get ready to transform your fitness journey!

Designed for well equipped home gym, need squat rack w/ barbell, some dumbbells, GHD, leg extension/curl, cable system

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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)

Calf Raise (Bodyweight)

Preacher Curl (Dumbbell)

Upright Row (Barbell)

Seated Row (Cable)

Squat (Barbell)

Tractor Weight Calf Raise

Hip Thrust (Bodyweight)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Lat Pulldown

Leg Extension

Lying Leg Curl

Deadlift (Barbell)

Ring Dip

Dumbbell Row

Jump Squat

Cable Shrug

Overhead Press (Barbell)

Ring Push Up

Overhead Extension (Dumbbell)

Shrug (Dumbbell)

Tractor Weight Shrug

Ring Row

Split Squat (Barbell)

Lateral Raise (Cable)

Alternating Dumbbell Curl

Glute-Ham Raise

Face Pull

Bench Press (Dumbbell)

Belt Squat

Overhead Press (Dumbbell)

Weighted Vest Sprint

Burpee

Box Jump

Band Pull Apart

Band Curl

Ab Wheel

Pull-Up (Bodyweight)

Pull-Up (Weighted)

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