Workout Routines

The 5-day garage gym workout program

Whether you're sweating it out in an old shed or the space vacated by your long-dead '87 Buick, this routine will burn maximum fat with minimum equipment and even less space.

The 5-day garage gym workout program
Duration 30
Exercises 4–7
Equipment Yes

For most of us, just cleaning out the garage would be a great workout. Between pulling everything down from shelves, hauling it outside, and sweeping the floor we haven’t seen in years, we’d hit more muscle groups than anything in the gym. (Plus, there’s probably enough work to fill a week’s worth of training.)

But let’s assume you’ve made space for the car, and transformed your garage into a home gym with a pull-up bar and 13 more pieces of gear found in our garage gym gear guide. What's the best way to lose weight and put on some muscle?

The answer: This five-day garage gym workout program.

HOW IT WORKS

The goal with these workout is efficiency. After all, you’ve saved time traveling to the neighborhood sweatbox and rid yourself of the distractions, people, and time-wasters that come from training in a communal setting. No doubt you have commitments at home, too, which is why many guys retreat to the garage in the first place. (At least now you’ll get a workout as you burn off stress.)

We’ve designed this five-day program for hard workouts on Monday, Wednesday, and Friday, and active recovery on Tuesdays and Thursdays.

DIRECTIONS

The hard workout days are constructed as circuits. You'll do each circuit three times, without stopping for rest at any point (unless noted, as with the planks on day 5). These circuits are structured to keep you alternating between pushing and pulling, or upper-body moves and lower-body moves, to make sure you're hitting every muscle group as you work through the circuit. (One important note for Day 5: Only perform the medicine ball rotational throws if your garage has a concrete block or brick wall you can throw against. If you're stuck with drywall or plywood, then do seated Russian twists.)

On active recovery days, warm up by foam rolling for 5 minutes. Cool down with 10 reps of active-isolated stretching for each leg. If you’d prefer to step outside the garage and take advantage of yard or driveway space to do some interval sprints on one of those active recovery days, go for it.

Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.

Day 1 Bodyweight circuit

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Pushup How to
Pushup  thumbnail
-- sets
20 reps
0 sec. rest

Exercise 3.

Squat You'll need: Squat Rack How to
Squat thumbnail
-- sets
20 reps
0 sec. rest

Exercise 4.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
15 reps
0 sec. rest

Exercise 5.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
30 reps
0 sec. rest

Exercise 6.

High Box Jump You'll need: Box How to
High Box Jump thumbnail
-- sets
10 reps
0 sec. rest

Exercise 7.

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
-- sets
20 reps
0 sec. rest

Day 2 Active recovery I

Exercise 1.

Thoracic spine extension You'll need: Foam Roller How to
Thoracic spine extension thumbnail
-- sets
-- reps
-- rest

Exercise 2.

Glute Bridge w/ Suspension Trainer How to
Glute Bridge w/ Suspension Trainer thumbnail
-- sets
10 reps
-- rest

Exercise 3.

Plank You'll need: No Equipment How to
Plank thumbnail
5 sets
20 reps
10 rest

Exercise 4.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
5 sets
20 sec. per side reps
10 rest

Exercise 5.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
5 min. reps
-- rest

Day 3 Dumbbell circuit

Exercise 1.

Alternating Dumbbell Bench Press You'll need: Dumbbells How to
Alternating Dumbbell Bench Press thumbnail
-- sets
10 per side reps
0 sec. rest

Exercise 2.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
-- sets
10 per foot reps
0 sec. rest

Exercise 3.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
-- sets
50 yards reps
0 sec. rest

Exercise 4.

Dip You'll need: Dip Station How to
Dips thumbnail
-- sets
10 reps
0 sec. rest

Exercise 5.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 6.

Pushup W/ Feet On Ball You'll need: Swiss Ball How to
Pushup W/ Feet On Ball  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 7.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
-- sets
10 reps
0 sec. rest

Day 4 Active recovery II

Exercise 1.

Thoracic spine extension You'll need: Foam Roller How to
Thoracic spine extension thumbnail
-- sets
-- reps
-- rest

Exercise 2.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
10 min. reps
-- rest

Exercise 3.

Glute Bridge w/ Suspension Trainer How to
Glute Bridge w/ Suspension Trainer thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
10 min. reps
-- rest

Day 5 Full garage circuit

Exercise 1.

Plank You'll need: No Equipment How to
Plank thumbnail
5 sets
20 sec. reps
10 sec. rest

Exercise 2.

Mini band squat You'll need: Resistance Band How to
Squat Band  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 3.

Medicine Ball Rotational Throw You'll need: Medicine Ball How to
Man Throwing Medicine Ball thumbnail
-- sets
10 per side reps
0 sec. rest

Exercise ALTERNATE:

Seated Russian Twist You'll need: Kettlebells How to
Seated Russian Twist  thumbnail
-- sets
10 per side reps
0 sec. rest

Exercise 4.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
10 reps
0 sec. rest

Exercise 5.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 6.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
10 reps
0 sec. rest

Exercise 7.

Medicine Ball Russian Twist You'll need: Medicine Ball How to
Medicine Ball Russian Twist  thumbnail
-- sets
10 reps
0 sec. rest
Perform on physio ball
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