The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The Garage Built Body, you are agreeing to accept full responsibility for your actions. By beginning and participating with The Garage Built Body workouts and supplement manual, you recognize that despite all precautions on the part of The Forged Athlete LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel and The Forged Athlete LLC. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program. Copyright 2013 The Forged Athlete, LLC
The Garage Built Bodyweight Only Training Manual Within this manual you ll find 12 different Garage Built designed Bodyweight Only Workouts (GBB-BW) Never will you have the excuse to NOT to get in your workout again as with these, you ll be able to do them anywhere at anytime. For programming, there s a few different ways you can attack these workouts #1 is to simply follow the GBB-BW workouts straight through as laid out (similar to option #1 within the main GBB programming guide). For this option, simply start at GBB-BW 1 and go from there doing each workout in order as listed below. Just note that this is a more advanced approach to attacking the workouts. If you were just starting out, I d recommend you follow option #2. #2 is to take the progressive approach to following the workouts. For this option, bundle up 3 or 4 days (depending on your schedule and fitness level) and do them in 4-week mini-cycles just as you would follow within the main GBB programming for option #2. For example, a 4-week block using only 3 GBB BW workouts may look like this Monday GBB-BW1 Tuesday OFF Mobility / Active Rest Wednesday GBB-BW2 Thursday OFF Mobility / Active Rest Friday GBB-BW3 Saturday OFF Mobility / Active Rest Sunday - OFF Mobility / Active Rest
If you were to do 4 workouts within a week it may look like this Monday GBB-BW1 Tuesday GBB-BW2 Wednesday OFF Mobility / Active Rest Thursday GBB-BW3 Friday GBB-BW4 Saturday OFF Mobility / Active Rest Sunday - OFF Mobility / Active Rest Of course, you could also move the GBB-BW sessions to the weekends as well. Just do what ever works BEST for you Now, along with this, you focus would be to follow this type of weekly set up for 3 weeks, progressively attacking each workout at your fitness level trying to improve each time. For Week 4, you d take a DELOAD week then come back with the next 3 or 4 set of GBB-BW workouts. You could easily use the 12 workouts supplied within this manual over a 12 week period looking like so Week 1-3 GBB-BW #1-4 Week 4 OFF / DELOAD Week 5-7 GBB-BW #5-8 Week 8 OFF/ DELOAD Week 9-11 GBB-BW #9-12 Week 12 OFF / DELOAD However you choose to use these specialized bodyweight only Garage Built workouts is up to you. The best thing is at least now you always have some sort of Garage Built workout to follow no matter if you have equipment or only bodyweight, you ll be good to go. Just make sure to go 110% H.A.M. and train at your level! EARN IT! Travis
GBB-BW1 1A) 3 Rounds Intervals a) Bodyweight Squats --> KB Goblet Squats --> Double KB Front Squats b) Push Ups --> Hand Release Push Ups --> Push Ups on KB s / DB s c) Recline Row --> Feet Elevated Recline Row ***If no pull up bar / suspension trainer - Superman Holds -> Superman Reach + Row --> Superman Swimmers d) RDL --> Single Leg RDL e) Plank --> Feet Elevated Plank on Box --> Plank Jacks ***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do) 2A) Tabata Intervals 20/10 a) Sit Outs b) Hollow Rocks --> Weighted Hollow Rocks --> OH Weighted Hollow Rocks ***Interval Progressions: 4 Rounds Each 6 Rounds Each 8 Rounds Each (Circle Which Option You Choose) GBB-BW2 1A) SELECT - 5 / 6 / 8 min AMRAP Set Of: a) Squat Thrust --> Burpee --> Burpee + Vert Jump x 3 b) Pull Ups x 5 --> Chest To Bar Pull Up --> Hand Release Flying Pull Up x 5 / Arm c) Pike Press --> Feet Elevated Pike Press --> HSPU x 5 2A) SELECT - 5 / 6 / 8 Min AMRAP Of: a) Sumo Squat Jumps x 4, 6, 8, 10 b) Push Ups --> Hand Release Push Ups --> Push Ups Off KB or DB x 2, 4, 6, 8 3A) 4 Rounds NOT For Time: a) 40 Yard Sprints ***rest 60-90 secs b/t rounds
GBB-BW3 1A) 2 Reps Every 20 Secs x 3 mins a) Step Vertical Jump --> Step Tuck Jumps ***Alternate which leg is in front each rep 2A) 3 Rounds Of: a) Wall Walks 3 x Submax b) Prisoner Squats 3 x 15 c) Renegade Row 3 x 15 / Arm ***Rest ONLY 30-45 secs between rounds 3A) 3 Reps Every 20 Secs x 3 mins a) Squat Jumps 4A) Death By Burpee a) E.M.O.T.M. Burpee x 8, 10, 12 ***If Short On Time: 4 Min AMRAP of Burpees GBB-BW4 1A) 3 Rounds Intervals a) Sumo Squat --> Sumo Squat Jumps b) Kipping Pull Ups --> Kipping Chest To Bar Pull Up --> Butterfly Pull Ups ***If no pull up bar / suspension trainer - Superman Holds -> Superman Reach + Row --> Superman Swimmers c) Drop Lunge R or L --> Explosive Split Lunge R or L d) Drop Lunge R or L --> Explosive Split Lunge R or L (Opposite Side) e) Pike Press --> Feet Elevated Pike Press --> HSPU ***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do) 2A) Tabata Interval x 10 Rounds (5 Rounds EACH movement) a) Squat Thrust --> Burpee b) Mountain Climbers ***Alternate movements each round
GBB-BW5 1A) SELECT - 6 / 8 / 10 Min Density Set Of: a) 1 Step Vertical Jumps Max Height x 3 / leg b) Push Ups --> KB Assisted Off Set Push Ups --> 1A Push Ups x 5 / Arm c) Superman Reach + Row --> Superman Swimmers x 10 2A) SELECT - 6 / 8 / 10 Min Density Set Of: a) Bodyweight Squat --> Squat Jumps x 10 b) Push Ups --> Plyo Push Ups x 10 c) Recline Rows --> Feet Elevated Recline Rows x 10 3A) 3 Min AMRAP Of: a) Turkish Get Up + Burpee ***Alternate sides each rep GBB-BW6 1A) 3-5 Reps Each Movement x E.M.O.T.M. x 8 Mins a) Repeat Power Pull Ups --> Repeat Power Chest To Bar Pull Ups b) Plyo Push Ups --> Plyo Switch Push Ups ***Keep these reps EXPLOSIVE ***Avoid excessive fatigue 2A) SELECT - 5 / 6 / 8 Min AMRAP Of: a) Sumo Squat x 6 --> Sumo Squat Jump x 6 b) RDL x 6 --> Single Leg RDL x 6 / leg 3A) SELECT - 5 / 6 / 8 Min AMRAP Of: a) Burpee Manmaker x 5 b) Sit Outs x 10 reps
GBB-BW7 1A) 2 Reps / Leg Every 20 Secs x 3 Mins a) Power Split Jumps x 2/leg every 20 secs x 3 Mins ***As explosive as possible on each rep ***Alternate legs each rep (switch in mid air) 2A) 4 Rounds Of: a) Wall Assisted Pistol Squats --> Box Assisted Pistol Squats --> Pistol Squat 4 x 5 / Leg b) Recline Row --> Feet Elevated Recline Row x submax c) Push Ups --> Hindu Push Ups x submax ***Rest only as needed between rounds push the pace 3A) 2 Reps / Leg Every 20 Secs x 3 Mins a) Kneeling Jump x 2 --> Kneeling Jump + Vert Jump --> Kneeling Jump To Tuck Jump 4A) 6 Min AMRAP Of: a) Burpee Lateral Hop x 1, 2, 3 b) Turkish Get Up x 2, 4, 6 Reps / Side GBB-BW8 1A) Intervals x 3 Rounds a) Pike Press --> Feet Elevated Pike Press --> HSPU s b) Split Lunge --> Bulgarian Split Squats R or L c) Split Lunge --> Bulgarian Split Squats R or L (Opposite Leg) d) Plank --> Feet Elevated Plank ***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do) 2A) Tabata Interval 20/10 x 12 Rounds (6 Rounds Each Movement) a) Bottom ½ Burpee b) Sit Outs ***SCORE = Total reps on Sit Outs
GBB-BW9 1A) SELECT - 8 / 10 / 12 Min Density Set Of: a) Burpee --> Burpee + Vertical Jump x 5 b) Assisted Pistol Squat x 5 / Leg --> Pistol Squat x 5 / Leg c) Recline Rows x 10 --> Feet Elevated Rows x 10 ***If no pull up bar / suspension trainer - Superman Reach + Row --> Superman Swimmers x 10 2A) 10 Min Density Ladder a) Sumo Squat --> Sumo Squat Jumps x 20, 15, 10, 5, 10, 15 b) Wall Walls x 2, 3, 4, 5, 4, 3, 2 ***Keep progressing up and down the ladder for time listed GBB-BW10 1A) 2 Reps Every 20 Secs x 3 Mins a) Seated Vert Jump --> Seated Tuck Jump 2A) 3 Rounds Of: a) Wall Walk 3 x 5 b) Burpee Broad Jump 3 x 10 c) Hollow Rocks --> Knees To Bows --> Toes To Bar 3 x 15 3A) 2 Reps Every 20 Secs x 3 Mins a) Power Step Broad Jump 4A) For Time: a) Push Ups --> Plyo Push Ups --> Plyo Push Ups Onto KB s x 10, 8, 6, 4, 2 b) Recline Row --> Feet Elevated Recline Rows x 10, 8, 6, 4, 2 c) Squat Thrust --> Burpee x 10, 8, 6, 4, 2 ***10 Min Time Cap
GBB-BW11 1A) SELECT - 8 / 10 / 12 Min Density Set Of: a) Power Pull Up --> Strict Pull Up --> Chest To Bar Pull Up x 3-5 b) Pike Press --> Feet Elevated Pike Press --> HSPU x 3-5 c) Lateral Lunge --> Cossack Squat --> KB Loaded Cossack Squat x 5 / Leg 2A) For Time: a) Burpee --> Lateral Burpee --> x 30, 20, 10, 5 b) Recline Row --> Feet Elevated Recline Row x 5, 10, 20, 30 ***10 Min Time Cap 3A) E.M.O.T.M. x 6 Mins: a) TGU x 2 / side b) Sit Outs x R.A.T. ***SCORE = total amount of sit outs done GBB-BW12 1A) 2 Reps Every 20 secs x 4 Mins a) Broad Jump x 2 --> Burpee Broad Jump x 2 for MAX Distance 2A) 1 Min AMRAP x 4 Rounds a) Bodyweight Squat ***Rest ONLY 60 secs in between sets 3A) For Time: a) Bottom ½ Burpee x 10, 8, 6, 4, 2 b) Broad Jump x 10, 8, 6, 4, 2 c) Pull Ups --> Chest To Bar Pull Ups x 20, 16, 12, 8, 4 ***10 Min Time Cap