Garage Gym - Dumbbell, Barbell, Bands

Transform your training with the "Garage Gym - Dumbbell, Barbell, Bands" program, designed for those who want to maximize their strength in just 4 weeks. This 5-day-a-week plan combines effective exercises using dumbbells, barbells, and resistance bands to target all major muscle groups, ensuring balanced development and functional strength. With a mix of high-intensity workouts and strategic rest days, you'll push your limits while allowing your body to recover and grow. Get ready to build muscle, increase endurance, and elevate your fitness game right from your garage!

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.

default

Week 1

Week 2

Week 3

Week 4

Rest Day

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Decline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Bench Press (Close Grip)

Tricep Kickback

Overhead Extension (Dumbbell)

Lying Tricep Extension (Barbell)

Chest & Triceps

Military Press (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Shoulders & Biceps

Wide Grip Pull-Up

Barbell Row

Dumbbell Row

Deadlift (Barbell)

Shrug (Dumbbell)

Lunge (Dumbbell)

Squat (Barbell)

Back & Legs

Leg Extension with Band

Leg Curl with Band

Standing Leg Raise with Band

Chest, Triceps, and Knees

Stiff Leg Deadlift

Standing Calf Raise

Legs

PT test:
1.5 mile run
1 minute of pushups
1 minute of situps
1 minute of pullups

0 reviews for Garage Gym - Dumbbell, Barbell, Bands