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No time or squat rack and shoulders are fucked program
by Josh H.
10 athletes joined
Program Description
I found myself in a situation where I could only train in the gym at work and it didn't have a squat rack. It also allows me to train at home when I need to with largely the same equipment. This is a mash up of different things designed to be quick and use minimal equipment. It does utilise alot of rest pause training. When you can hit 10 reps on the on all sets of the normal exercises or hit 10 reps on the first set of the rest pause exercises, increase the weight.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jan 01, 2024 09:54
Last Edited
May 14, 2024 06:29
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Week 1
1 / 8 Weeks
Day 3
1
Barbell Hack Squat
1 Set
20 Reps
2
Stiff Leg Deadlift
1 Set
10 Reps
3
Squat (Dumbbell)
1 Set
10 Reps
4
Standing Calf Raise
1 Set
10 Reps
5
Reverse Lunge (Dumbbell)
1 Set
10 Reps
6
Standing Calf Raise
1 Set
10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
10 Reps
8
Standing Calf Raise
1 Set
10 Reps
9
Neck Curl
1 Set
12 Reps
10
Neck Extension
1 Set
12 Reps
11
Side Bend (Dumbbell)
1 Set
10 Reps
Day 2
1
Front Raise
1 Set
10 Reps
2
Lateral Raise (Dumbbell)
1 Set
10 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
10 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
10 Reps
5
Alternating Dumbbell Curl
1 Set
10 Reps
6
Skull Crusher
1 Set
10 Reps
7
Concentration Curl
1 Set
10 Reps
8
Single Arm Overhead Tricep Extension
1 Set
10 Reps
9
Pinwheel Curl
1 Set
10 Reps
10
Wrist Curls
1 Set
1 mins
Day 1
1
Lat Pulldown
1 Set
8-10 Reps
2
Pendlay Row
1 Set
8-10 Reps
3
Chest Fly (Dumbbell)
1 Set
8-10 Reps
4
Floor Press (Barbell)
1 Set
8-10 Reps
5
Upright Row (Barbell)
1 Set
8-10 Reps
6
Behind The Back Shrug
1 Set
8-10 Reps
7A
Neck Curl
1 Set
12 Reps
7B
Neck Extension
1 Set
12 Reps
8
Get Up Sit Up
1 Set
10 Reps
Day 2
1
Front Raise
3 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-10 Reps
1-5 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
8-10 Reps
1-5 Reps
5
Alternating Dumbbell Curl
2 Sets
8-10 Reps
6
Skull Crusher
1 Set
2 Sets
8-10 Reps
1-5 Reps
7
Concentration Curl
2 Sets
8-10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
9
Pinwheel Curl
1 Set
2 Sets
8-10 Reps
1-5 Reps
10
Wrist Curls
1 Set
1 mins
Day 3
1
Barbell Hack Squat
1 Set
20 Reps
2
Stiff Leg Deadlift
1 Set
2 Sets
8-10 Reps
1-5 Reps
3
Squat (Dumbbell)
2 Sets
8-10 Reps
4
Standing Calf Raise
1 Set
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
8-10 Reps
6
Standing Calf Raise
1 Set
10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
1-5 Reps
8
Standing Calf Raise
1 Set
10 Reps
9
Neck Curl
1 Set
12 Reps
10
Neck Extension
1 Set
12 Reps
11
Side Bend (Dumbbell)
2 Sets
8-10 Reps
Day 1
1
Lat Pulldown
1 Set
2 Sets
8-10 Reps
1-5 Reps
2
Pendlay Row
1 Set
2 Sets
8-10 Reps
1-5 Reps
3
Chest Fly (Dumbbell)
1 Set
2 Sets
8-10 Reps
1-5 Reps
4
Floor Press (Barbell)
1 Set
2 Sets
8-10 Reps
1-5 Reps
5
Upright Row (Barbell)
1 Set
2 Sets
8-10 Reps
1-5 Reps
6
Behind The Back Shrug
1 Set
2 Sets
8-10 Reps
1-5 Reps
7A
Neck Curl
1 Set
12 Reps
7B
Neck Extension
1 Set
12 Reps
8
Get Up Sit Up
2 Sets
10 Reps
Day 2
1
Front Raise
3 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Alternating Dumbbell Curl
2 Sets
8-10 Reps
6
Skull Crusher
1 Set
4 Sets
8-10 Reps
1-5 Reps
7
Concentration Curl
2 Sets
8-10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
9
Pinwheel Curl
1 Set
4 Sets
8-10 Reps
1-5 Reps
10
Wrist Curls
1 Set
1 mins
Day 3
1
Barbell Hack Squat
1 Set
20 Reps
2
Stiff Leg Deadlift
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Squat (Dumbbell)
2 Sets
8-10 Reps
4
Standing Calf Raise
1 Set
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
8-10 Reps
6
Standing Calf Raise
1 Set
10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
8
Standing Calf Raise
1 Set
10 Reps
9
Neck Curl
1 Set
12 Reps
10
Neck Extension
1 Set
12 Reps
11
Side Bend (Dumbbell)
2 Sets
8-10 Reps
Day 1
1
Lat Pulldown
1 Set
4 Sets
8-10 Reps
1-5 Reps
2
Pendlay Row
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Chest Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
4
Floor Press (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Upright Row (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
6
Behind The Back Shrug
1 Set
4 Sets
8-10 Reps
1-5 Reps
7A
Neck Curl
1 Set
12 Reps
7B
Neck Extension
1 Set
12 Reps
8
Get Up Sit Up
2 Sets
10 Reps
Day 2
1
Front Raise
3 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Alternating Dumbbell Curl
2 Sets
8-10 Reps
6
Skull Crusher
1 Set
4 Sets
8-10 Reps
1-5 Reps
7
Concentration Curl
2 Sets
8-10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
9
Pinwheel Curl
1 Set
4 Sets
8-10 Reps
1-5 Reps
10
Wrist Curls
1 Set
1 mins
Day 3
1
Barbell Hack Squat
1 Set
20 Reps
2
Stiff Leg Deadlift
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Squat (Dumbbell)
2 Sets
8-10 Reps
4
Standing Calf Raise
1 Set
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
8-10 Reps
6
Standing Calf Raise
1 Set
10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
8
Standing Calf Raise
1 Set
10 Reps
9
Neck Curl
1 Set
12 Reps
10
Neck Extension
1 Set
12 Reps
11
Side Bend (Dumbbell)
2 Sets
8-10 Reps
Day 1
1
Lat Pulldown
1 Set
4 Sets
8-10 Reps
1-5 Reps
2
Pendlay Row
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Chest Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
4
Floor Press (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Upright Row (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
6
Behind The Back Shrug
1 Set
4 Sets
8-10 Reps
1-5 Reps
7A
Neck Curl
1 Set
12 Reps
7B
Neck Extension
1 Set
12 Reps
8
Get Up Sit Up
2 Sets
10 Reps
Day 2
1
Front Raise
3 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Alternating Dumbbell Curl
2 Sets
8-10 Reps
6
Skull Crusher
1 Set
4 Sets
8-10 Reps
1-5 Reps
7
Concentration Curl
2 Sets
8-10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
9
Pinwheel Curl
1 Set
4 Sets
8-10 Reps
1-5 Reps
10
Wrist Curls
1 Set
1 mins
Day 3
1
Barbell Hack Squat
1 Set
20 Reps
2
Stiff Leg Deadlift
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Squat (Dumbbell)
2 Sets
8-10 Reps
4
Standing Calf Raise
1 Set
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
8-10 Reps
6
Standing Calf Raise
1 Set
10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
8
Standing Calf Raise
1 Set
10 Reps
9
Neck Curl
1 Set
12 Reps
10
Neck Extension
1 Set
12 Reps
11
Side Bend (Dumbbell)
2 Sets
8-10 Reps
Day 1
1
Lat Pulldown
1 Set
4 Sets
8-10 Reps
1-5 Reps
2
Pendlay Row
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Chest Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
4
Floor Press (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Upright Row (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
6
Behind The Back Shrug
1 Set
4 Sets
8-10 Reps
1-5 Reps
7A
Neck Curl
1 Set
12 Reps
7B
Neck Extension
1 Set
12 Reps
8
Get Up Sit Up
2 Sets
10 Reps
Day 2
1
Front Raise
3 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Alternating Dumbbell Curl
2 Sets
8-10 Reps
6
Skull Crusher
1 Set
4 Sets
8-10 Reps
1-5 Reps
7
Concentration Curl
2 Sets
8-10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
9
Pinwheel Curl
1 Set
4 Sets
8-10 Reps
1-5 Reps
10
Wrist Curls
1 Set
1 mins
Day 3
1
Barbell Hack Squat
1 Set
20 Reps
2
Stiff Leg Deadlift
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Squat (Dumbbell)
2 Sets
8-10 Reps
4
Standing Calf Raise
1 Set
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
8-10 Reps
6
Standing Calf Raise
1 Set
10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
8
Standing Calf Raise
1 Set
10 Reps
9
Neck Curl
1 Set
12 Reps
10
Neck Extension
1 Set
12 Reps
11
Side Bend (Dumbbell)
2 Sets
8-10 Reps
Day 1
1
Lat Pulldown
1 Set
4 Sets
8-10 Reps
1-5 Reps
2
Pendlay Row
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Chest Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
4
Floor Press (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Upright Row (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
6
Behind The Back Shrug
1 Set
4 Sets
8-10 Reps
1-5 Reps
7A
Neck Curl
1 Set
12 Reps
7B
Neck Extension
1 Set
12 Reps
8
Get Up Sit Up
2 Sets
10 Reps
Day 2
1
Front Raise
3 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Alternating Dumbbell Curl
2 Sets
8-10 Reps
6
Skull Crusher
1 Set
4 Sets
8-10 Reps
1-5 Reps
7
Concentration Curl
2 Sets
8-10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
9
Pinwheel Curl
1 Set
4 Sets
8-10 Reps
1-5 Reps
10
Wrist Curls
1 Set
1 mins
Day 3
1
Barbell Hack Squat
1 Set
20 Reps
2
Stiff Leg Deadlift
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Squat (Dumbbell)
2 Sets
8-10 Reps
4
Standing Calf Raise
1 Set
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
8-10 Reps
6
Standing Calf Raise
1 Set
10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
8
Standing Calf Raise
1 Set
10 Reps
9
Neck Curl
1 Set
12 Reps
10
Neck Extension
1 Set
12 Reps
11
Side Bend (Dumbbell)
2 Sets
8-10 Reps
Day 1
1
Lat Pulldown
1 Set
4 Sets
8-10 Reps
1-5 Reps
2
Pendlay Row
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Chest Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
4
Floor Press (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Upright Row (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
6
Behind The Back Shrug
1 Set
4 Sets
8-10 Reps
1-5 Reps
7A
Neck Curl
1 Set
12 Reps
7B
Neck Extension
1 Set
12 Reps
8
Get Up Sit Up
2 Sets
10 Reps
Day 2
1
Front Raise
3 Sets
8-10 Reps
2
Lateral Raise (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Alternating Dumbbell Curl
2 Sets
8-10 Reps
6
Skull Crusher
1 Set
4 Sets
8-10 Reps
1-5 Reps
7
Concentration Curl
2 Sets
8-10 Reps
8
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
9
Pinwheel Curl
1 Set
4 Sets
8-10 Reps
1-5 Reps
10
Wrist Curls
1 Set
1 mins
Day 3
1
Barbell Hack Squat
1 Set
20 Reps
2
Stiff Leg Deadlift
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Squat (Dumbbell)
2 Sets
8-10 Reps
4
Standing Calf Raise
1 Set
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
8-10 Reps
6
Standing Calf Raise
1 Set
10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
8
Standing Calf Raise
1 Set
10 Reps
9
Neck Curl
1 Set
12 Reps
10
Neck Extension
1 Set
12 Reps
11
Side Bend (Dumbbell)
2 Sets
8-10 Reps
Day 1
1
Lat Pulldown
1 Set
4 Sets
8-10 Reps
1-5 Reps
2
Pendlay Row
1 Set
4 Sets
8-10 Reps
1-5 Reps
3
Chest Fly (Dumbbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
4
Floor Press (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
5
Upright Row (Barbell)
1 Set
4 Sets
8-10 Reps
1-5 Reps
6
Behind The Back Shrug
1 Set
4 Sets
8-10 Reps
1-5 Reps
7A
Neck Curl
1 Set
12 Reps
7B
Neck Extension
1 Set
12 Reps
8
Get Up Sit Up
2 Sets
10 Reps