Roane Ranger Garage Gym S1 Protocol

This is program is molded after the Team Skip Training Protocol. The link below is my reference for this program. This program was designed for me to track my own training. It was not intended to copy Team Skip’s training program and portray it as my own. 
This program using a blast and cruise approach. During the blast weeks you will ramp up the volume from 1 set to 3 sets per exercise over the course of the blast. 
Week 1/2 1 set per exercise 
Week 3/4 2 sets per exercise 
Week 5/6 3 sets per exercise 

The opening lifts for each body part is not taken to complete failure, but rather 1 or 2 RIR. 
All other lifts are taken to failure. Failure is defined as not being able to do one more rep without dropping the weight on yourself. For example, if you are bench pressing and you get 10 reps, but know if you go for 11 reps you will not be able to lift the bar off your chest. That is failure. 
Failure is not when you start to feel a burning sensation and you get tiny heart syndrome and wimp out because it’s uncomfortable. 

When performing your sets, warm up sets do not count. The only sets you count are the working sets. These are the sets you take to failure. 

https://youtu.be/9nGREusrm0Q?si=JnpRjvgIPKcCbssD

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Shoulder Press (Machine)

Seated Shoulder Press (Dumbbell)

Preacher Curl (Dumbbell)

Alternating Dumbbell Curl

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Hanging Leg Raise

Delts/ Arms

Goblet Squat

Pendulum Squat

Leg Press

Bulgarian Split Squat (Barbell)

Lying Leg Curl

Back Extension (Weighted)

Romanian Deadlift (Barbell)

Calf Raise (Leg Press)

Cable Crunch

Quads/ Hamstrings

Chest Fly (Machine)

Chest Press (Machine)

Incline Chest Press (Machine)

Decline Bench Press (Dumbbell)

Straight Arm Pulldown

Bent Over Row (Barbell)

Lat Pulldown (Neutral Grip)

T-Bar Row

Reverse Pec Deck

Rear Delt Fly (Cable)

Lying Rear Lateral Raise

Shrug (Dumbbell)

Decline Crunch (Weighted)

Chest/Back/Rear Delts/ Abs

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