Garage Gym Workout 1

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an intermediate level strength training workout for all individuals who like to workout in their garage gym (like me) or from home. Begin each session with 10-minutes of cardio to warm-up. This can be via any type of cardio that you have may have at home. For me it's either an indoor bike or Concept II rowing machine. If not, walk, run or jump rope. You get the picture.

Follow this program 4-weeks, performing three weekly sessions using a M-W-F or Tue-Thur-Sat training schedule format. Make one training day light, the next session moderate and the third day, a high intensity workout. Each session will have a light warm-up following cardio. Those are designated by the sets where you perform just one set for each. On your "off days" (Tue/Thur or one day during the weekend) would be a great time to add 1-2 days of leg work if needed.

Optional: Perform a Jefit Fitness Assessment before and after this 4-week training plan and see how much you can improve.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Friday

Garage Gym Workout #1 12 exercises, 57 mins

Indoor Cycling	1x0 reps • 300s	rest: 60s
Prisoner Squat	1x10 reps	rest: 30s
Push-Up	1x10 reps	rest: 30s
Chin-Up	1x5 reps	rest: 45s
Pull-Up	1x5 reps	rest: 45s
Barbell Inverted Row	3x8 reps	rest: 30s
Indoor Cycling	3x0 reps • 60s	rest: 30s
Barbell Bench Press	3x8 reps	rest: 60s
Weight Plate Hand Squeeze	3x8 reps	rest: 60s
Barbell Seated Press	3x6 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Machine Assisted Dip	3x6 reps	rest: 60s

Garage Gym Workout #2 12 exercises, 1 hr 8 mins

Rowing	1x0 reps • 240s	rest: 60s
Prisoner Squat	1x10 reps	rest: 30s
Push-Up	1x10 reps	rest: 30s
Chin-Up	1x5 reps	rest: 45s
Pull-Up	1x5 reps	rest: 45s
Barbell Inverted Row	3x8 reps	rest: 30s
Indoor Cycling	4x0 reps • 60s	rest: 30s
Barbell Bench Press	4x8 reps	rest: 75s
Weight Plate Hand Squeeze	4x8 reps	rest: 60s
Barbell Seated Press	4x6 reps	rest: 75s
Barbell Curl	4x8 reps	rest: 75s
Machine Assisted Dip	4x6 reps	rest: 75s

Garage Gym Workout #3 9 exercises, 1 hr 16 mins

Indoor Cycling	1x0 reps • 600s	rest: 60s
Prisoner Squat	1x8 reps	rest: 30s
Push-Up	1x8 reps	rest: 30s
Barbell Inverted Row	5x5 reps	rest: 75s
Barbell Bench Press	5x5 reps	rest: 90s
Barbell Seated Press	5x5 reps	rest: 75s
Weight Plate Hand Squeeze	5x5 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	5x5 reps	rest: 75s
Machine Assisted Dip	5x5 reps	rest: 75s