Pack Mule

Unleash your inner strength with the Pack Mule program, a comprehensive 12-week journey designed for serious lifters. Committing just three days a week, you'll tackle a mix of compound and isolation movements, from barbell squats to tricep pushdowns, all aimed at building muscle and enhancing endurance. This program emphasizes progressive overload and targeted training, ensuring you develop a powerful physique while improving your overall athleticism. Perfect for those ready to elevate their training in a garage gym setting!

STRENGTH + BODYWEIGHT + ISOLATION + CARDIO

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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

Standing Behind Neck Shoulder Press (Barbell)

Lying Leg Curl

Tricep Rope Push Down (Cable)

Leg Extension

Seated Wide-Grip Row (Cable)

Preacher Curl (Barbell)

Cable Crunch

ISOLATION

Squat (Barbell)

Deadlift (Barbell)

Lat Pulldown

Bench Press (Barbell)

Military Press (Barbell)

21s (EZ Bar)

Farmer's Walk (Weighted)

STRENGTH

Push Up

Chin-Up (Bodyweight)

Sissy Squat

Dip (Bodyweight)

Pull-Up (Bodyweight)

Cossack Squat (Bodyweight)

Calf Raise (Bodyweight)

BODYWEIGHT

Pull-Up (Neutral Grip, Bodyweight)

Wide Grip Pull-Up

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