jamin thompson garage trainer home workout

Garage Trainer 30 Day Workout Program

jamin thompson garage trainer home workout

Lately I’ve been getting a bunch of emails from you guys, asking what sort of workouts you should be doing if you don’t have a lot of time to get to the gym…

Don’t worry, I got you fam.

I went deep into my subterranean bio-physiological research lab and developed a new home workout program for you called GARAGE TRAINER.

Program Overview: Whether you’re putting in work next to the family minivan or out back in an old shed, this 30 Day Home Workout Program will help you get jacked without having to even leave the house.

Workout Split: During this program you will have 3-5 primary training days each week.

Active Rest Days: The “rest days” where you aren’t lifting will be active rest days and you have the option of doing 15-30 minutes of conditioning such as: Pick Up Basketball, Flag Football, Running, Swimming, AMRAP, HITT, Rucking, etc.

Super Sets & Rep Scheme: Some of the exercises are meant to be performed in super, tri, and/or giant sets. So if the sequence says “1a, 1b, 1c” for example, you should perform each exercise back to back without resting. Also, when it comes to the rep scheme, “5×10” means 5 sets of 10.

How Much Weight To Use: The term ‘1 Rep Max’ or (1RM) is simply the maximum amount of weight you can lift for one rep on any particular exercise. In this program, you may see 80% of 1RM listed as a weight to use. This simply means if 250 pounds is your 1 Rep Max on bench press, you will lift 80% of that, or 200 pounds. If you do not know your max you can also calculate this using rep-max loading, where you predict your max based on your 10 rep load. For example, if ask you how much you think you can bench for 10 reps and you say 250 pounds, that would be your rep-max load, which can be used as an alternative to 1RM in many situations, especially when training for hypertrophy.

Warm Up Sets: Before your first set on each exercise, perform 1-2 warm up sets of 10-15 reps. This will help your joints and muscles get warm and prepare you for the workload that is to come.

Recommended Equipment: Rogue Monster Rack, Rogue GHD, Assault Air Bike, Ohio Bar, Weight Plates, Powerblock Dumbbells, Gymnastic Rings, Kettlebells, Old Tire.

Additional Helpful Equipment: Onnit Steel Club, Stall Bars, Concept 2 Rower, MedballsRucksack, Heavy Bag, Speed Bag, Jump Rope, Ankle Weights, Ab-Wheel, Boxing Gloves, Hand Weights (3, 5 and 8 pounds).

Tracking: Keep a workout journal or training log of the weights you use during each workout so you can maintain a general idea how much progress you’re making and/or how much to increase your weights each week.

USER ADVISORY: THIS PROGRAM IS INTENDED FOR SEASONED VETS AND THOSE WILLING TO GO DEEP INTO THE PAIN CAVE. USER DISCRETION IS ADVISED.  

Sample Week – Day 1

I. Warm Up: 1 mile jog on treadmill (7 to 9 minute pace) or 10 minutes of jumprope

1. Barbell Front Squats 3×5

2. Barbell Back Squats 1 set of 25

3. Deadlifts 3×3

4. Sumo Deadlifts 3×3

5a.  Cossack Squats 3×5 each leg
5b. Bodyweight Lateral Lunges 3×5 each leg
5c. V-Ups  *go to failure*

Sample Week – Day 2

I. Warm Up: 3-5 minutes of jumping jacks or jumprope

1. 2 mile run *the goal is to maintain a 6 to 7 minute mile pace*

2. Tire Flip *50 to 100 flips depending on your conditioning level*

3. Barbell Thrusters *1 set for max reps (try to use at least 135 pounds)*

4. Sandbag Get Ups *50 to 100 reps depending on your conditioning level*

5. 2 mile run *the goal is to maintain a 7 to 8 minute mile pace*

6. 100 crunches

Sample Week – Day 3

I. Warm Up: 3-5 minutes of jumping jacks or jumprope

1. Run 1 mile with sandbag *record your time*

2. Pull-Ups *50 to 100 reps depending on your conditioning level*

3. Sledgehammer Strikes 100 reps

4. Push-Ups 100 reps

5. Truck Push 4×200 feet

You just got a small taste of what hardcore home gym training looks like.

If you don’t have a lot of time to get to the gym but want a program that will help you burn fat, build functional strength and increase endurance, look no further than Garage Trainer.

You won’t need any fancy machines, and you be able to save a ton of time…. plus you’ll kick a lot of ass in the process.

That said, if you completed the sample workouts above and want more action, download the full program below and and take your home workout game to the next level.

DOWNLOAD THE FULL PROGRAM

Once you login you’ll be able to download the full 30 day Garage Trainer Program – plus you’ll get access to over 100 MORE workouts that are available inside the Member’s Section.

Good luck, and I look forward to hearing all about your success.

Thanks for reading. If you have questions or comments please post them on the Garage Trainer Training Forum.

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