5.0
(1 rating)
Program Description
Suitable for time crunched people who have home gym or live near gym
Program Overview
- LevelNovice, Intermediate, Advanced, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout30 minutes
- CreatedSep 15, 2024 09:20
- Last EditedJun 18, 2025 12:50

Summary
Unleash your potential with the Rapid Fire program, designed for those ready to commit to a transformative 6-week journey. This intense 6-day-a-week regimen combines supersets targeting all major muscle groups, ensuring you build strength and endurance efficiently. With a focus on compound movements and bodyweight exercises, you'll sculpt your chest, back, legs, and arms while maximizing your time in the gym. Perfect for garage gym enthusiasts, this program will push your limits and ignite your passion for fitness!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
-
1B
Inverted Row
3
-
2A
Incline Bench Press (Barbell)
3
-
2B
Chin-Up (Bodyweight)
3
-
3
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
-
1B
Face Pull
5
-
2A
Lying Leg Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
-
1B
Overhead Extension (Dumbbell)
5
-
1C
Lying Side Lateral Raise
5
-
2A
Ab Wheel
3
-
2B
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
-
1B
Face Pull
2
-
2A
Incline Bench Press (Dumbbell)
4
-
2B
Chest Supported Row (Dumbbell)
4
-
3
Hyperextension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
5
-
1B
Standing Cross Body Cable Lateral Raise
5
-
2A
Nordic Curl
3
-
2B
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
5
-
1B
Overhead Tricep Extension (Cable)
5
-
1C
Standing Calf Raise
5
-
2A
Sit Up
4
-
2B
Wrist Curls
4
-
Week 1
1 / 6 Weeks
Day 1
1A
Pec Fly (Dumbbell)3 Sets
-
1B
Inverted Row3 Sets
-
2A
Incline Bench Press (Barbell)3 Sets
-
2B
Chin-Up (Bodyweight)3 Sets
-
3
Cable Crunch3 Sets
-
Day 2
1A
Leg Press5 Sets
-
1B
Face Pull5 Sets
-
2A
Lying Leg Curl3 Sets
-
2B
Reverse Wrist Curl (Dumbbell)3 Sets
-
Day 3
1A
Bicep Curl (EZ Bar)5 Sets
-
1B
Overhead Extension (Dumbbell)5 Sets
-
1C
Lying Side Lateral Raise5 Sets
-
2A
Ab Wheel3 Sets
-
2B
Standing Calf Raise3 Sets
-
Day 5
1A
Hack Squat5 Sets
-
1B
Standing Cross Body Cable Lateral Raise5 Sets
-
2A
Nordic Curl3 Sets
-
2B
Reverse Wrist Curl (Dumbbell)3 Sets
-
Day 6
1A
Bayesian Curl5 Sets
-
1B
Overhead Tricep Extension (Cable)5 Sets
-
1C
Standing Calf Raise5 Sets
-
2A
Sit Up4 Sets
-
2B
Wrist Curls4 Sets
-
Day 4
1A
Pec Fly (Dumbbell)2 Sets
-
1B
Face Pull2 Sets
-
2A
Incline Bench Press (Dumbbell)4 Sets
-
2B
Chest Supported Row (Dumbbell)4 Sets
-
3
Hyperextension3 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Greg B.Age 42, Man
8 months ago
3 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Awesome sauce (obviously)