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Ultimate Garage gym
by Hussain Haroon
1 athletes joined
Program Description
A program for lifters with limited equipment, this program has no bench or cable exercises, it includes time tested bang for your buck simple exercises that lifters have been using since the early days.
Program Overview
Level
Novice, Intermediate, Beginner, Advanced
Goal
Athletics, Bodybuilding, Bodyweight Fitness
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 10, 2024 08:39
Last Edited
May 21, 2024 12:50
down_app
Week 1
1 / 12 Weeks
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
Barbell Row
4 Sets
8-12 Reps
4
Lunge (Barbell)
4 Sets
10-12 Reps
5
Nordic Curl
3 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
8
Hammer Curl
4 Sets
10-15 Reps
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4
Push Up (Weighted)
4 Sets
10-12 Reps
5
Squat (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
7
Hammer Curl
4 Sets
10-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Push Up
3 Sets
12 Reps
3
Pike Push Up
3 Sets
4
Nordic Curl
3 Sets
10 Reps
5
Hammer Curl
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Lunge (Barbell)
3 Sets
8-12 Reps
4
Jump Squat
3 Sets
12 Reps
5
Nordic Curl
3 Sets
10 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps