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Mike’s Garage Gym Workout
Bulking
Intermediate
None
Plan Details
The Mike’s Garage Gym Workout routine by Coltteammember is a 19 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Do 10-20 reps for light weight weeks, and 6-8 reps for heavy weight weeks.
Routine detail
Mon
Biceps & Cardio
Est. 0 min
4 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 20,15,10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8,7,6 Reps
Dumbbell Incline Curl
3 Sets x 20,15,10 Reps
Seated Elliptical
1 Set
Tue
Shoulders & Legs
Est. 0 min
6 exercises
Dumbbell Seated Front Raise (Hammer)
3 Sets x 20,15,10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20,15,10 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 10,8,7 Reps
Free weight Leg Extension Machine
3 Sets x 20,15,10 Reps
Barbell Squat
3 Sets x 20,15,10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10,8,7 Reps
Wed
Triceps & Cardio
Est. 0 min
4 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 10,8,7 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8,7,6 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 10,8,7 Reps
Running
1 Set
Thu
Back & Legs
Est. 0 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 20,15,10 Reps
Dumbbell Deadlift
3 Sets x 20,15,10 Reps
Dumbbell Reverse Fly
3 Sets x 10,8,7 Reps
Dumbbell Squat
3 Sets x 10,8,7 Reps
Dumbell Single Leg Calf Raise
3 Sets x 10,8,7 Reps
Dumbbell Lunge
3 Sets x 10,8,7 Reps
Fri
Chest & Cardio
Est. 0 min
4 exercises
Dumbbell Incline Bench Press
3 Sets x 20,15,7 Reps
Dumbbell Fly
3 Sets x 20,15,10 Reps
Dumbbell Decline Bench Press
3 Sets x 20,15,10 Reps
Elliptical Training
1 Set
Sat
Rest Day
Est. 0 min
0 exercises
This day is empty
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
Any
Back, Chest and Cardio
Est. 0 min
5 exercises
Barbell Deadlift
4 Sets x 20,20,15,6 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 10,8,7,6 Reps
Barbell Bench Press
4 Sets x 20,15,10,20 Reps
Barbell Decline Bench Press
4 Sets x 20,15,10,7 Reps
Seated Elliptical
1 Set
Any
Shoulders, Triceps & Legs
Est. 0 min
6 exercises
Barbell Upright Row
4 Sets x 20,15,10,15 Reps
Barbell Military Press Wide Grip
4 Sets x 8,7,6,6 Reps
EZ Bar Skull Crusher
4 Sets x 8,7,6,8 Reps
Barbell Tricep Extension
4 Sets x 10,8,7,6 Reps
Free weight Leg Extension Machine
4 Sets x 20,15,10,6 Reps
Dumbell Single Leg Calf Raise
4 Sets x 10,8,7,6 Reps
Any
Biceps & Cardio
Est. 0 min
5 exercises
Plate weights Preacher Curl Machine
4 Sets x 20,20,20,15 Reps
Barbell Concentration Curl
4 Sets x 10,8,7,6 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10,8,7,6 Reps
EZ Bar Close Grip Curl
4 Sets x 8,7,6,6 Reps
Running
1 Set
Any
Chest, Back & Legs
Est. 0 min
6 exercises
Flat Bench Machine Fly
4 Sets x 10,8,7,6 Reps
Barbell Incline Bench Press
4 Sets x 8,7,6,8 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 10,8,7,6 Reps
Barbell Incline Bench Row
4 Sets x 10,10,8,7 Reps
Barbell Squat
4 Sets x 20,15,10,6 Reps
Barbell Seated Calf Raise
4 Sets x 20,15,15,15 Reps
Any
Triceps Shoulders & Cardio
Est. 0 min
5 exercises
Barbell Bench Press (Close Grip)
4 Sets x 20,15,10,8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8,7,0,8 Reps
Barbell Military Press (Seated)
4 Sets x 20,15,10,6 Reps
Barbell Front Raise
4 Sets x 8,7,6,8 Reps
Elliptical Training
1 Set
Any
Rest Day
Est. 0 min
0 exercises
This day is empty
Any
Rest Day
Est. 0 min
0 exercises
This day is empty
Any
Chest & Bicep
Est. 0 min
5 exercises
Barbell Incline Bench Press
5 Sets x 8,7,6,8,7 Reps
Single Dumbell Inner Chest Press
5 Sets x 10,8,7,7,8 Reps
Dumbbell Fly
5 Sets x 20,15,10,15,20 Reps
Seated flat bench Bicep Curl Machine
5 Sets x 20,15,10,6,7 Reps
EZ Bar Curl
5 Sets x 20,15,10,6,8 Reps
Any
Shoulders & Triceps
Est. 0 min
5 exercises
Barbell Military Press
5 Sets x 20,15,10,6,8 Reps
EZ Bar Upright Row
5 Sets x 10,8,7,6,8 Reps
Dumbbell One Arm Leaning Over Bench Side Raise
5 Sets x 10,8,7,6,8 Reps
Inclined Bench Single DumbelTricep Rear Extension
5 Sets x 10,8,7,6,8 Reps
EZ Bar French Press
5 Sets x 10,8,7,6,8 Reps
Any
Back & Legs
Est. 0 min
5 exercises
Machine Vertical Row (Reverse Grip)
5 Sets x 10,8,7,6,20 Reps
Dumbbell Reverse Fly
5 Sets x 10,8,7,15,20 Reps
Barbell Deadlift
5 Sets x 20,20,15,6,15 Reps
Machine Leg Extension
5 Sets x 8,7,6,15,20 Reps
Barbell Standing Calf Raise
5 Sets x 25,20,15,10,20 Reps
Any
Biceps & Chest
Est. 0 min
5 exercises
Barbell Curl
5 Sets x 8,8,8,7,8 Reps
Dumbbell Concentration Curl
5 Sets x 20,15,10,20,15 Reps
Dumbbell Hammer Curl
5 Sets x 20,15,10,7,8 Reps
Barbell Decline Bench Press
5 Sets x 20,15,10,7,8 Reps
Dumbbell Incline Fly
5 Sets x 20,15,10,15,20 Reps
Any
Triceps & Shoulders
Est. 0 min
5 exercises
Barbell Bench Press (Close Grip)
5 Sets x 20,15,10,8,6 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 20,15,10,20,6 Reps
Single Dumbbell Tricep Leaning on 90 degree bench Reverse Grip Rear Extension
5 Sets x 10,8,7,6,6 Reps
Dumbbell Hammer Shoulder Press
5 Sets x 20,15,10,15,20 Reps
Barbell Front Raise
3 Sets x 8,7,6 Reps
