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Full body 5 times a week-obliterator Garage gym
by Murtaza R.
27 athletes joined
5.0
(1 rating)
Program Description
Staying fit and healthy is crucial for overall well-being. Regular exercise not only helps in maintaining a healthy weight but also improves cardiovascular health, boosts energy levels and enhances mood. However, with our busy schedules and hectic lifestyles, it can be challenging to find the time to hit the gym or go for a run. This is where a full body workout comes in handy.A full body workout is a type of exercise routine that targets all the major muscle groups in the body. It is a highly efficient and time-saving way to get a complete workout in a short amount of time. Unlike isolated exercises that focus on specific muscle groups, a full body workout engages all the muscles, providing a more balanced and effective workout
Program Overview
Level
Novice, Intermediate, Beginner, Advanced
Goal
Muscle & Sculpting, Bodybuilding, Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 11, 2024 10:37
Last Edited
Jun 10, 2024 04:27
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Week 1
1 / 4 Weeks
Day 4
1
Wrist Curls
3 Sets
20 Reps
2
Shrug (Dumbbell)
2 Sets
15 Reps
3
Neck Curl
2 Sets
25 Reps
4
Abs Crunch (Bodyweight)
4 Sets
25 Reps
5
Decline Crunch
2 Sets
15 Reps
6
Lying Leg Raise
4 Sets
25 Reps
7
Plank
2 Sets
2 mins
8
Side Plank
2 Sets
1 mins
9
Push Up (Incline)
2 Sets
15 Reps
Day 3
1
Walk
1 Set
30 mins
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
12 Reps
2
Hammer Curl
2 Sets
10 Reps
3
Reverse Bicep Curl (Dumbbell)
2 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
8 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
6
Chest Fly (Dumbbell)
3 Sets
8 Reps
7
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
8
Lateral Raise (Dumbbell)
2 Sets
12 Reps
9
Dumbbell Bench Pullover
2 Sets
8 Reps
10
Dumbbell Row
4 Sets
10 Reps
11
Shrug (Dumbbell)
2 Sets
12 Reps
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
2
Goblet Squat
2 Sets
10 Reps
3
Split Squat (Dumbbell)
2 Sets
8 Reps
4
Deadlift (Dumbbell)
3 Sets
8 Reps
5
Lunge (Dumbbell)
2 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Goblet Squat
2 Sets
10 Reps
3
Split Squat (Dumbbell)
2 Sets
8 Reps
4
Deadlift (Dumbbell)
3 Sets
8 Reps
5
Lunge (Dumbbell)
2 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 1
1
Bicep Curl (Dumbbell)
6 Sets
16 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Spider Curl
4 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
5
Hammer Curl
2 Sets
16 Reps
6
Chest Fly (Dumbbell)
3 Sets
12 Reps
7
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
8
Lateral Raise (Dumbbell)
2 Sets
30 Reps
9
Dumbbell Bench Pullover
2 Sets
12 Reps
10
Dumbbell Row
4 Sets
10 Reps
Day 3
1
Walk
1 Set
30 mins
Day 4
1
Wrist Curls
3 Sets
20 Reps
2
Shrug (Dumbbell)
2 Sets
15 Reps
3
Neck Curl
2 Sets
25 Reps
4
Abs Crunch (Bodyweight)
4 Sets
25 Reps
5
Decline Crunch
2 Sets
15 Reps
6
Lying Leg Raise
4 Sets
25 Reps
7
Plank
2 Sets
2 mins
8
Side Plank
2 Sets
1 mins
9
Push Up (Incline)
2 Sets
15 Reps
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
2
Goblet Squat
2 Sets
10 Reps
3
Split Squat (Dumbbell)
2 Sets
8 Reps
4
Deadlift (Dumbbell)
3 Sets
8 Reps
5
Lunge (Dumbbell)
2 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Goblet Squat
2 Sets
10 Reps
3
Split Squat (Dumbbell)
2 Sets
8 Reps
4
Deadlift (Dumbbell)
3 Sets
8 Reps
5
Lunge (Dumbbell)
2 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 1
1
Bicep Curl (Dumbbell)
6 Sets
16 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Spider Curl
4 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
5
Hammer Curl
2 Sets
16 Reps
6
Chest Fly (Dumbbell)
3 Sets
12 Reps
7
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
8
Lateral Raise (Dumbbell)
2 Sets
30 Reps
9
Dumbbell Bench Pullover
2 Sets
12 Reps
10
Dumbbell Row
4 Sets
10 Reps
Day 5
1
Bicep Curl (Dumbbell)
6 Sets
16 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Spider Curl
4 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
5
Hammer Curl
2 Sets
16 Reps
6
Chest Fly (Dumbbell)
3 Sets
12 Reps
7
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
8
Lateral Raise (Dumbbell)
2 Sets
30 Reps
9
Dumbbell Bench Pullover
2 Sets
12 Reps
10
Dumbbell Row
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Goblet Squat
2 Sets
10 Reps
3
Split Squat (Dumbbell)
2 Sets
8 Reps
4
Deadlift (Dumbbell)
3 Sets
8 Reps
5
Lunge (Dumbbell)
2 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 3
1
Walk
1 Set
30 mins
Day 4
1
Wrist Curls
3 Sets
20 Reps
2
Shrug (Dumbbell)
2 Sets
15 Reps
3
Neck Curl
2 Sets
25 Reps
4
Abs Crunch (Bodyweight)
4 Sets
25 Reps
5
Decline Crunch
2 Sets
15 Reps
6
Lying Leg Raise
4 Sets
25 Reps
7
Plank
2 Sets
2 mins
8
Side Plank
2 Sets
1 mins
9
Push Up (Incline)
2 Sets
15 Reps
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
2
Goblet Squat
2 Sets
10 Reps
3
Split Squat (Dumbbell)
2 Sets
8 Reps
4
Deadlift (Dumbbell)
3 Sets
8 Reps
5
Lunge (Dumbbell)
2 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 1
1
Bicep Curl (Dumbbell)
6 Sets
16 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Spider Curl
4 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
5
Hammer Curl
2 Sets
16 Reps
6
Chest Fly (Dumbbell)
3 Sets
12 Reps
7
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
8
Lateral Raise (Dumbbell)
2 Sets
30 Reps
9
Dumbbell Bench Pullover
2 Sets
12 Reps
10
Dumbbell Row
4 Sets
10 Reps
Day 5
1
Bicep Curl (Dumbbell)
6 Sets
16 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Spider Curl
4 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
5
Hammer Curl
2 Sets
16 Reps
6
Chest Fly (Dumbbell)
3 Sets
12 Reps
7
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
8
Lateral Raise (Dumbbell)
2 Sets
30 Reps
9
Dumbbell Bench Pullover
2 Sets
12 Reps
10
Dumbbell Row
4 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
6 Sets
16 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Spider Curl
4 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
5
Hammer Curl
2 Sets
16 Reps
6
Chest Fly (Dumbbell)
3 Sets
12 Reps
7
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
8
Lateral Raise (Dumbbell)
2 Sets
30 Reps
9
Dumbbell Bench Pullover
2 Sets
12 Reps
10
Dumbbell Row
4 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
2
Goblet Squat
2 Sets
10 Reps
3
Split Squat (Dumbbell)
2 Sets
8 Reps
4
Deadlift (Dumbbell)
3 Sets
8 Reps
5
Lunge (Dumbbell)
2 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 3
1
Walk
1 Set
30 mins
Day 4
1
Wrist Curls
3 Sets
20 Reps
2
Shrug (Dumbbell)
2 Sets
15 Reps
3
Neck Curl
2 Sets
25 Reps
4
Abs Crunch (Bodyweight)
4 Sets
25 Reps
5
Decline Crunch
2 Sets
15 Reps
6
Lying Leg Raise
4 Sets
25 Reps
7
Plank
2 Sets
2 mins
8
Side Plank
2 Sets
1 mins
9
Push Up (Incline)
2 Sets
15 Reps
Day 5
1
Bicep Curl (Dumbbell)
6 Sets
16 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Spider Curl
4 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
5
Hammer Curl
2 Sets
16 Reps
6
Chest Fly (Dumbbell)
3 Sets
12 Reps
7
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
8
Lateral Raise (Dumbbell)
2 Sets
30 Reps
9
Dumbbell Bench Pullover
2 Sets
12 Reps
10
Dumbbell Row
4 Sets
10 Reps
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
2
Goblet Squat
2 Sets
10 Reps
3
Split Squat (Dumbbell)
2 Sets
8 Reps
4
Deadlift (Dumbbell)
3 Sets
8 Reps
5
Lunge (Dumbbell)
2 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
8 Reps
7
Standing Calf Raise
3 Sets
20 Reps
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Murtaza R.Age 20, Man
6 days ago
1 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
:)