logo
Garage Gym - Dumbbell, Barbell, Bands
by Nick
24 athletes joined
Program Description
All you need is a rack, adjustable bench, barbell, resistance bands, and dumbbells (EZ Bar optional). There are band exercises for knee health, and a monthly PT test.
Program Overview
Level
Novice, Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 12, 2024 03:44
Last Edited
Jun 09, 2024 01:18
down_app
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Pec Fly (Dumbbell)
4 Sets
12 Reps
@7
5
Bench Press (Close Grip)
5 Sets
5 Reps
@7
6
Tricep Kickback
3 Sets
15 Reps
@6
7
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@7
8
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@7
Day 5
1
Run
1 Set
10 mins
2
Lunge (Dumbbell)
4 Sets
10 Reps
@7
3
Squat (Barbell)
6 Sets
10 Reps
@6
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Standing Calf Raise
5 Sets
15 Reps
@6
6
Standing Leg Raise with Band
3 Sets
10 Reps
@7
7
Leg Curl with Band
3 Sets
10 Reps
@7
8
Leg Extension with Band
3 Sets
10 Reps
@7
Day 1
1
Run
1 Set
10 mins
2
Military Press (Barbell)
4 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
4
Front Raise
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7
7
Push Up
2 Sets
AMRAP
8
Sit Up
2 Sets
AMRAP
Day 2
1
Run
1 Set
10 mins
2
Wide Grip Pull-Up
4 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
@7
4
Dumbbell Row
3 Sets
10 Reps
@7
5
Deadlift (Barbell)
4 Sets
10 Reps
@7
6
Shrug (Dumbbell)
4 Sets
10 Reps
@7
7
Push Up
2 Sets
AMRAP
8
Russian Twist (Dumbbell)
2 Sets
25 Reps
@7
Day 4
1
Run
1 Set
10 mins
2
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@7
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@7
4
Hammer Curl
4 Sets
10 Reps
@7
5
Concentration Curl
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
7
Pull-Up (Bodyweight)
2 Sets
AMRAP
8A
Plank
1 Set
1 mins
8B
Side Plank
2 Sets
30 secs
Day 1
1
Run
1 Set
10 mins
2
Military Press (Barbell)
4 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
4
Front Raise
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7
7
Push Up
2 Sets
AMRAP
8
Sit Up
2 Sets
AMRAP
Day 2
1
Run
1 Set
10 mins
2
Wide Grip Pull-Up
4 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
@7
4
Dumbbell Row
3 Sets
10 Reps
@7
5
Deadlift (Barbell)
4 Sets
10 Reps
@7
6
Shrug (Dumbbell)
4 Sets
10 Reps
@7
7
Push Up
2 Sets
AMRAP
8
Russian Twist (Dumbbell)
2 Sets
25 Reps
@7
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Pec Fly (Dumbbell)
4 Sets
12 Reps
@7
5
Bench Press (Close Grip)
5 Sets
5 Reps
@7
6
Tricep Kickback
3 Sets
15 Reps
@6
7
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@7
8
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@7
Day 4
1
Run
1 Set
10 mins
2
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@7
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@7
4
Hammer Curl
4 Sets
10 Reps
@7
5
Concentration Curl
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
7
Pull-Up (Bodyweight)
2 Sets
AMRAP
8A
Plank
1 Set
1 mins
8B
Side Plank
2 Sets
30 secs
Day 5
1
Run
1 Set
10 mins
2
Lunge (Dumbbell)
4 Sets
10 Reps
@7
3
Squat (Barbell)
6 Sets
10 Reps
@6
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Standing Calf Raise
5 Sets
15 Reps
@6
6
Standing Leg Raise with Band
3 Sets
10 Reps
@7
7
Leg Curl with Band
3 Sets
10 Reps
@7
8
Leg Extension with Band
3 Sets
10 Reps
@7
Day 1
1
Run
1 Set
10 mins
2
Military Press (Barbell)
4 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
4
Front Raise
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7
7
Push Up
2 Sets
AMRAP
8
Sit Up
2 Sets
AMRAP
Day 2
1
Run
1 Set
10 mins
2
Wide Grip Pull-Up
4 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
@7
4
Dumbbell Row
3 Sets
10 Reps
@7
5
Deadlift (Barbell)
4 Sets
10 Reps
@7
6
Shrug (Dumbbell)
4 Sets
10 Reps
@7
7
Push Up
2 Sets
AMRAP
8
Russian Twist (Dumbbell)
2 Sets
25 Reps
@7
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Pec Fly (Dumbbell)
4 Sets
12 Reps
@7
5
Bench Press (Close Grip)
5 Sets
5 Reps
@7
6
Tricep Kickback
3 Sets
15 Reps
@6
7
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@7
8
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@7
Day 4
1
Run
1 Set
10 mins
2
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@7
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@7
4
Hammer Curl
4 Sets
10 Reps
@7
5
Concentration Curl
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
7
Pull-Up (Bodyweight)
2 Sets
AMRAP
8A
Plank
1 Set
1 mins
8B
Side Plank
2 Sets
30 secs
Day 5
1
Run
1 Set
10 mins
2
Lunge (Dumbbell)
4 Sets
10 Reps
@7
3
Squat (Barbell)
6 Sets
10 Reps
@6
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Standing Calf Raise
5 Sets
15 Reps
@6
6
Standing Leg Raise with Band
3 Sets
10 Reps
@7
7
Leg Curl with Band
3 Sets
10 Reps
@7
8
Leg Extension with Band
3 Sets
10 Reps
@7
Day 4
1
Run
1 Set
5 mins
Day 1
1
Run
1 Set
5 mins
2
Military Press (Barbell)
4 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
4
Front Raise
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7
7
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@7
8
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@7
Day 2
1
Run
1 Set
5 mins
2
Wide Grip Pull-Up
4 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
@7
4
Dumbbell Row
3 Sets
10 Reps
@7
5
Deadlift (Barbell)
4 Sets
10 Reps
@7
6
Shrug (Dumbbell)
4 Sets
10 Reps
@7
7
Lunge (Dumbbell)
3 Sets
10 Reps
@7
8
Squat (Barbell)
3 Sets
10 Reps
@7
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Pec Fly (Dumbbell)
4 Sets
12 Reps
@7
4
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@7
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@7
6
Leg Extension with Band
3 Sets
10 Reps
@7
7
Leg Curl with Band
3 Sets
10 Reps
@7
8
Standing Leg Raise with Band
3 Sets
10 Reps
@7
Day 5
1
Push Up
1 Set
50 Reps
2
Sit Up
1 Set
50 Reps
3
Pull-Up (Bodyweight)
1 Set
10 Reps
4
Run
1 Set
12 mins