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Minimalist garage gym 3 days a week
by Jim B.
13 athletes joined
Program Description
Focusing on shoulders, arms, chest, and core
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Mar 04, 2024 03:18
Last Edited
Jun 24, 2024 08:08
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Week 1
1 / 6 Weeks
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
5A
Dip (Bodyweight)
3 Sets
6 Reps
5B
Hammer Curl
3 Sets
15 Reps
6A
Hanging Leg Raise
3 Sets
8 Reps
6B
Lying Rear Lateral Raise
3 Sets
12 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
5A
Dip (Bodyweight)
3 Sets
6 Reps
5B
Hammer Curl
3 Sets
15 Reps
6A
Hanging Leg Raise
3 Sets
8 Reps
6B
Lying Rear Lateral Raise
3 Sets
12 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
5A
Dip (Bodyweight)
3 Sets
6 Reps
5B
Hammer Curl
3 Sets
15 Reps
6A
Hanging Leg Raise
3 Sets
8 Reps
6B
Lying Rear Lateral Raise
3 Sets
12 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
5A
Dip (Bodyweight)
3 Sets
6 Reps
5B
Hammer Curl
3 Sets
15 Reps
6A
Hanging Leg Raise
3 Sets
8 Reps
6B
Lying Rear Lateral Raise
3 Sets
12 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
5A
Dip (Bodyweight)
3 Sets
6 Reps
5B
Hammer Curl
3 Sets
15 Reps
6A
Hanging Leg Raise
3 Sets
8 Reps
6B
Lying Rear Lateral Raise
3 Sets
12 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
5A
Dip (Bodyweight)
3 Sets
6 Reps
5B
Hammer Curl
3 Sets
15 Reps
6A
Hanging Leg Raise
3 Sets
8 Reps
6B
Lying Rear Lateral Raise
3 Sets
12 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
5A
Dip (Bodyweight)
3 Sets
6 Reps
5B
Hammer Curl
3 Sets
15 Reps
6A
Hanging Leg Raise
3 Sets
8 Reps
6B
Lying Rear Lateral Raise
3 Sets
12 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
5A
Dip (Bodyweight)
3 Sets
6 Reps
5B
Hammer Curl
3 Sets
15 Reps
6A
Hanging Leg Raise
3 Sets
8 Reps
6B
Lying Rear Lateral Raise
3 Sets
12 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher
3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Sit Up
3 Sets
20 Reps
7A
Seated Calf Raise
3 Sets
20 Reps
7B
Wrist Curls
3 Sets
15 Reps