I began training in my garage during my 5th year as a teacher.
Time was of the essence as I was balancing the following:
- A new teaching position at the Middle School
- Middle School Wrestling Coach
- BJJ Training
- Finishing my MA in Health Education
- Adjunct Professor at Community College
- Training!
I picked up some odds and ends from newspaper classified ads back then as E Bay didn't even exist yet.
I recall driving to Newark to meet someone in a storage depot and I stashed cash in my pocket, socks and underwear in case I found myself in a predicament ha ha. As you can see, the street smarts stay with you when you've experienced these things before.
My garage workouts were awesome to say the least. To this day, they are some of my best workouts. hence the reason I started my Online Training Team. NO time for excuses, just Results. It doesn't take much equipment and my current garage doesn't even have a squat rack.
The Garage Gym Workouts below are a blend of my current set up & for those who step up their commitment level and invest in a simple squat rack.
Heck, check the photo below that Nik Hawks (Co-Owner, Paleo Treats) shared with me on Twitter.....
Nik scored that sweet squat cage for $160.
Excuses still? Come on!
For the hard charging Garage Gym Lifters, test drive the 5 workouts below.
I would repeat them for 3 weeks and progress during that 3 week period and then deload lighter on week 4.
If you want the direct coaching, hit me up HERE.
Warm up thoroughly before each session, mobility / stretching after each session.
Day 1
- Power Cleans x 5, 4, 3, 2, 1. Drop 15% and hit 3 reps.
- RDL + Shrugs 4 x 6 - 8 reps3A. Bodyweight Walking Lunges 3 x 20 / 20
3B. KB hand to hand swings 3 x 10 / 104. Sprints 10 x 100 ft. (walk back to start line, repeat)
5. V Ups + Band Pull Aparts 3 x 15 eachDay 2
1A. Floor Press 5 x 3 - 6 reps. 6th set, drop weight & hit MAX reps approx 15 reps is goal.
1B. Double KB Row 5 x 6 reps
2A. Mixed Grip Push Ups 3 x MAX Reps
2B. ANY Carry (Keg, Sandbag, KBs, DBs) 3 x 150 ft.
3A. DB Side Raise 3 x 15-20 reps
3B. DB Tricep XTs 3 x 8 - 12
3C. Pull Ups (Slow Motion 3 sec. up / 3 sec down) 3 x MAX reps
4. Any Sleds 4 x 200 ft (Truck Push if No Sleds)
Day 3
- Squat 3 x 5 warm up. Gut Check: HARD 20 -25 rep set
- Sumo DL 3 x 3 Speed. 2 x 2 slightly heavier Speed.3A. Knees to Elbows Abs 3 x 10
3B. Bodyweight Lateral Lunges 3 x 5 / 5
3C. Cossack Squats 3 x 5 / 5
Day 4
- Turkish Get Ups 5 x 1 / 1 (Add Weight Ea Set as Needed)2A. BB Military Press 4 x 4 reps. Drop weight & hit MAX Rep Set Approx. 15 reps
2B. Recline Rows aka Supine Row 5 x MAX reps3A. DB or KB Floor Press 4 x 15-20 reps
3B. Rear Delt Raise w DBs or KBs 4 x 15 - 20 reps4A. ANY Heavy Curls 4 x 6 - 8
4B. Lying TRicep XTs (Use Bar, KBs or DBs) 4 x 8 - 125. Run 800 Meter
Day 5
1. Power Clean x 1 + Hang Clean x 1 + Front Squat x 2 (5 Sets, Add Weight Ea Set)
2. Snatch Grip Dead + Shrugs 3 x 3, Add Weight 2 x 2, Heaviest for a Single
3. BB Row 4 x 6 - 8 (2 sets underhand / 2 sets overhand)
4. 1 Arm Row 1 x 20, 15, 10, 5 reps each arm.
5. Walking Bodyweight Lunges x 200 Total (100 each leg)
How to Periodize These Garage Gym Workouts?
You can train 3 - 5 x week depending on your lifestyle and your mentality.
Each week you can try to add a small poundage and decrease the reps by 1 or 2.
3 Weeks in a row of high rep squats will make a man out of you 🙂
This training requires you to pay attention to your lifestyle as a whole. Don't expect to feel great unless you're hitting mobility and Soft Tissue Work daily. I know this is no secret but many just want to bang weights and ignore recovery which will lead you to a brick wall quickly.
Get it done and for the hard chargers I'll see you inside The Gladiator STRONG Team, Details HERE.
Live The Code 365,
--Z--
Join Any of Our Online Strength & Conditioning Teams Below!
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Zach’s Garage Gym Gladiators programming is top notch. I have been a member since the 3rd week and have LOVED IT! I am 43 years old and continuously getting bigger, faster, stronger, more athletic and improving cardiovascular conditioning.
Since starting last year I have increased my squat over 50lbs, dead lift has gone up over 75lbs, & bench press 40lbs. Current maxes Squat estimated 1RM 485, Dead Lift 575, and Bench 365, I was far from a beginner with 30 years of lifting under my belt. These gains are from hard work, good nutrition and excellent programming.
Also with the addition of Olympic Lifts, various carries and lots of sled work my physique has transformed from a muscular looking physique to a powerful physique. My entire yoke is bigger and better from the traps to the size of my delts to the thickness of my upper back. I can run wind sprints, do long jumps and tons of other things I was sure I would injure myself if I tried just last year from being too tight from bodybuilding for years.
If you want to exercise your inner beast, the one that takes over when things get tough then this will develop your inner beast into a monster. Get in there and check it out you will LOVE the training, and the camaraderie.
Tucker!!! YOU are the MFin’ MAN!!! Thank you, brother! It’s an honor to have you as part of the team!