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Garage Gym Strength Training
by John Rowell
1 athletes joined
Program Description
Providing Home Gym owners that have barbells and dumbbells a strength and conditioning routine that uses the equipment they already have.
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 01, 2024 06:36
Last Edited
Jun 02, 2024 07:56
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Week 1
1 / 8 Weeks
Day 3
1
Leg Extension
4 Sets
15 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Straight Leg Calf Raise
3 Sets
20 Reps
6
Seated Overhead Press (Barbell)
4 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Lying Rear Lateral Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
6
Dips Between Chairs
3 Sets
10 Reps
7
Push Up
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
Pullover (EZ Bar)
3 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Deadlift (Barbell)
4 Sets
10 Reps
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
6
Dips Between Chairs
3 Sets
10 Reps
7
Push Up
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
Pullover (EZ Bar)
3 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Deadlift (Barbell)
4 Sets
10 Reps
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 3
1
Leg Extension
4 Sets
15 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Straight Leg Calf Raise
3 Sets
20 Reps
6
Seated Overhead Press (Barbell)
4 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Lying Rear Lateral Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
6
Dips Between Chairs
3 Sets
10 Reps
7
Push Up
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
Pullover (EZ Bar)
3 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Deadlift (Barbell)
4 Sets
10 Reps
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 3
1
Leg Extension
4 Sets
15 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Straight Leg Calf Raise
3 Sets
20 Reps
6
Seated Overhead Press (Barbell)
4 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Lying Rear Lateral Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
6
Dips Between Chairs
3 Sets
10 Reps
7
Push Up
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
Pullover (EZ Bar)
3 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Deadlift (Barbell)
4 Sets
10 Reps
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 3
1
Leg Extension
4 Sets
15 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Straight Leg Calf Raise
3 Sets
20 Reps
6
Seated Overhead Press (Barbell)
4 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Lying Rear Lateral Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
6
Dips Between Chairs
3 Sets
10 Reps
7
Push Up
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
Pullover (EZ Bar)
3 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Deadlift (Barbell)
4 Sets
10 Reps
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 3
1
Leg Extension
4 Sets
15 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Straight Leg Calf Raise
3 Sets
20 Reps
6
Seated Overhead Press (Barbell)
4 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Lying Rear Lateral Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
6
Dips Between Chairs
3 Sets
10 Reps
7
Push Up
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
Pullover (EZ Bar)
3 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Deadlift (Barbell)
4 Sets
10 Reps
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 3
1
Leg Extension
4 Sets
15 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Straight Leg Calf Raise
3 Sets
20 Reps
6
Seated Overhead Press (Barbell)
4 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Lying Rear Lateral Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
6
Dips Between Chairs
3 Sets
10 Reps
7
Push Up
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
Pullover (EZ Bar)
3 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Deadlift (Barbell)
4 Sets
10 Reps
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 3
1
Leg Extension
4 Sets
15 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Straight Leg Calf Raise
3 Sets
20 Reps
6
Seated Overhead Press (Barbell)
4 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Lying Rear Lateral Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
6
Dips Between Chairs
3 Sets
10 Reps
7
Push Up
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
2
Pullover (EZ Bar)
3 Sets
10 Reps
3
Barbell Row
4 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Deadlift (Barbell)
4 Sets
10 Reps
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
15 Reps
Day 3
1
Leg Extension
4 Sets
15 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Straight Leg Calf Raise
3 Sets
20 Reps
6
Seated Overhead Press (Barbell)
4 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Lying Rear Lateral Raise
3 Sets
15 Reps