SBD Garage GYM

Unleash your potential with the SBD Calisthenics program, a focused 4-week journey designed for those looking to enhance their strength and conditioning through bodyweight and barbell exercises. Training three days a week, you'll tackle a variety of movements including squats, chin-ups, and hip thrusts, all aimed at building muscle and improving functional fitness. Each session is crafted to push your limits and maximize your gains, whether you're in a garage gym or at home. Get ready to transform your body and elevate your training game!

For those who want to do a little bodybuilding, calisthenics & Powerlifting.

How to find starting weight for workout?

For your first week, start with light weights as warm-ups to gauge what weights to use on your working sets. Your goal is RPE 8-9 per set, which means finding a weight that you can do for 1-2 reps shy of failure in the target rep range. It is better to be conservative with the weight and focus on good form before adding weight. Do not ego lift.

When to add weight for workout?

Every workout, aim to add either weights OR reps for every set as long as you are training at RPE 8-9. Over time, you'll find that you can keep gaining strength at the same RPE. Again, avoid going to failure on sets.

How much weight to add per month? 

Assuming you have been lifting for a relatively good amount of time and you are eating quality amounts as well as adequate sleep. It is normal to see,a 
Bench increasing of 2.5-5lb & For Squat & deadlift should increase 5-10lb ,1RM gain every month. So after 12 weeks, should be expecting to see a 30 pound increase. Of course this just the normal range and some people can see more or less but again this is the assumption that nutrition and sleep is on point. Keep at it and get gains!!

default

Week 1

Week 2

Week 3

Week 4

Squat (Low Bar)

Hip Thrust (Barbell)

Chin-Up (Bodyweight)

Hanging Toes To Bar

Dead Hang

Preacher Curl (Barbell)

Plank

Tricep Rope Push Down (Cable)

Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Bodyweight)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Push Up

Stiff Leg Deadlift

Landmine Row

Wide Grip Pull-Up

Pull-Up (Bodyweight)

Bicep Curl (Barbell)

Seated Overhead Press (Dumbbell)

0 reviews for SBD Garage GYM