It's GOOD to be Back! FREE Full Body Program Included

I was out of town for the past week. During that time, I had coffee only once (but, on the flights back across the country I did take advantage of that free mile-high coffee), I had no creatine, no supplements, and no Greek yogurt. 

It was a great trip, but man, it's great to get back to my Foldgers coffee, my daily dose of creatine (10 grams), my 4 servings of Greek yogurt per day, and the few supplements I take (a specific supplement that includes a combination of ashwaganda, boron, D3, zinc, magnesium, fatigue agrestis, and tongkat ali — a great combo for my fellow men out there).

But more importantly, it's good to be back writing again!

You may have noticed (or not) that I haven't been nearly as active posting articles, emails, reading updates, or even training updates as of late. I'm typically an email/article/update every day (or at least every week day) kind of guy, but for the past 4-6 weeks I've only been sending out 1-2 articles – at most – per week.

There are reasons for that, some of which I will inform you all about later. But the short answer is, life got busy and there are some major life changes (yet again) coming my way over the course of the next year. So I'll be really buckling down in all areas of life. Training and writing always are a priority, though, because if I can't take care of my body and my blog/email list, how am I gonna take care of any other area of my life?! It's like the flight attendants telling you to put your mask on before helping anyone else put theirs on – take care of your body (your God-given home for the entirety of your existence) first, so you can better care for other things (clients, house, cars, yards, kids, pets, whatever, so on and so forth). Training should never NOT be a priority. Your health, at the end of the day, is your responsibility.

With all that said, I've continued to jot down notes and ideas in my digital notepad (Google notes) and have a plethora of ideas, thoughts, and updates to share with you all, my gentle readers. I'm at a place again where I think I'm ready to get back on my regular writing schedule.

I'll also be sharing a bunch of programs and training schedules I've been experimenting with at the gym and in the garage, using myself and my clients as lab rats. I'll roll those out one at a time since I know everyone loves testing out different training splits and schedules. 

Rest easy knowing that all the routines included should take around 30 minutes to complete, per my brand. Some might take 40 minutes, others might take just 20 minutes. But they're all time efficient and the various splits offer plenty of fun variety to fit various preferences and schedules. 

I'm also going to share many of these programs as PDFs/ebooks that you can download from my Gumroad site (garagegymbro.gumroad.com) so you don't have to constantly sift through all my previous articles on the blog or emails. 

I'm going to really be building up the online side of my business the rest of the year to deal with some instability that's bound to hit my in-person personal training business when I move back across the country again (yes, that's one of the major life changes that's graced my life, for better or worse). Some of that will come from more YouTube videos (shorts and long form), Pinterest, lots of free articles, marketing my ebooks and subscriptions, and offering more online (group, 1-to-1, and even zoom) training opportunities.

I'm also working on a large collection of programs (really large) and once I'm done compiling that, I'll share my massive Program Encyclopedia for a fair price. 

Anyway, thanks for being here. As a token of my gratitude, here's a 4 day per week program for you to try: 

PPLFB (pull, push, legs, full body)

The ideal schedule could be every other day or any schedule where you're giving yourself 1-2 days off between legs and the full body session. 

Warm up before every session with adduction glute bridges, clam shells, AND abs (any). 1-2 sets of each

Pull Day 

Ex 1: pullups (or lat pulldowns)-2x5-10

Ex 2: single arm rows-2x6-12

Ex 3: incline dumbbell curls or concentration curls (or whatever other curl you like)-2x6-12

Ex 4: incline hammer curls or secondary bicep curl or rear delt flyes-2x10-15

Push Day

Ex 1: clean & press or military press-2x5-10

Ex 2: incline or flat dumbbell bench press or floor press-2x6-12 or high rep pushups for 2 sets

Ex 3: cable/band pushdowns or cable/band overhead extensions or dumbbell/kettlebell Skull Presses-2x10-20

Ex 4: lateral raise or secondary tricep isolation-2x10-15

Legs

Ex 1: Bulgarian split squats-2x8-12/15 (up to 12 or 15 reps. Try both and see what's better for your growth)

Ex 2: single leg RDL-2x10-15

Ex 3: single leg box squats or lateral squats or kettlebell swings or leg curls or hip thrusts/glute bridges or box step ups or leg extensions-2x10-15

Ex 4: calf raise variation-2x10-20

Full Body 

Ex 1: pullups/lat pulldowns or rows-2x5-10

Ex 2: bench press, pushups, or overhead press-2x5-10

Ex 3: Bulgarian split squats or box step ups-2x6-12

Ex 4: single leg RDL-2x10-15

Ex 5: bicep curl variation-2x6-12

Ex 6: tricep extensions or pushdowns-2x10-20