Garage Built: 6-Week Home Training Stack
Two dumbbells, a band, a doorway. No excuses.
Adds the plan to My Library so you can check off each day as you train.
Goal
Maintain strength, build conditioning
Duration
6 Weeks
Frequency
4 days/wk
Level
Beginner
Full program
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Workout Summary
Garage Built: 6-Week Home Training Stack
A six-week home plan that respects how little equipment most people actually own. Each session pairs a strength block with a metabolic finisher, all in 35 minutes or less.
Who it's for
- Anyone training from a small home setup
- Frequent travelers who want a portable plan
- Parents working around tight time windows
What you get
- 4 sessions per week, 35 minutes each
- Tempo prescriptions to amplify light loads
- Resistance band substitutions for every lift
- Optional 10-minute mobility add-on
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Home Training
Maintenance kcal, protein 0.8 g/lb, plenty of vegetables. Keep it simple.
Supplementation
Supplementation
Creatine + whey is enough for this block.
Sleep & Recovery
Sleep & Recovery
Two rest days per week. Walking on rest days speeds recovery without taxing the joints.
Training Overview
Training Overview
Upper / Lower / Conditioning / Full Body, repeated weekly. Tempo and unilateral work make light dumbbells feel heavy.
6 Weeks · Progression
Progression
Add one rep per set per week. Week 4 swaps to slower tempos. Week 6 retests reps at week-1 weights.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayUpper Body Dumbbell
- TuesdayLower Body + Bands
- WednesdayRest / Walk · keep it easy (Zone 1, nasal-breath pace)
- ThursdayConditioning Circuit
- FridayFull Body Strength
- SaturdayOptional Mobility · keep it easy (Zone 1, nasal-breath pace)
- SundayRest · optional 20–30 min walk or light mobility
Workouts
Garage Built: 6-Week Home Training Stack
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–6 unlock after purchase
Week 1 · Day 1
Upper Body Dumbbell
Push / Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Floor Press | 4 | 10 | 60 sec |
| 1-Arm DB Row | 3 | 10/side | 60 sec |
| DB Z-Press | 3 | 10 | 60 sec |
| Band Pull-Apart | 3 | 15 | 45 sec |
| Push-Up Finisher | 2 | AMRAP | 60 sec |
Week 1 · Day 2
Lower Body + Bands
Squat, hinge and glute work with dumbbells and loop bands
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat (slow 3-sec eccentric) | 4 | 10 | 75 sec |
| DB Romanian Deadlift | 4 | 10 | 75 sec |
| Reverse Lunge (DB in each hand) | 3 | 10/leg | 60 sec |
| Banded Glute Bridge | 3 | 15 | 45 sec |
| Banded Side Steps | 3 | 15/side | 45 sec |
| Standing Calf Raise (DB) | 3 | 15 | 45 sec |
Week 1 · Day 3
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 4
Conditioning Circuit
EMOM 20 min · one movement per minute, rest the remainder
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpees | 5 | 10 | - |
| DB Thrusters | 5 | 10 | - |
| Push Ups | 5 | 12 | - |
| Mountain Climbers | 5 | 30 sec | - |
Week 1 · Day 5
Full Body Strength
Compound-heavy circuit, longer rest
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 4 | 8 | 90 sec |
| DB Floor Press | 4 | 8 | 90 sec |
| 1-Arm DB Row | 4 | 10/side | 60 sec |
| DB Romanian Deadlift | 3 | 10 | 75 sec |
| DB Z-Press | 3 | 10 | 60 sec |
| Hanging Leg Raise (or Reverse Crunch) | 3 | 12 | 45 sec |
Week 1 · Day 6
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
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FAQ
FAQ
What dumbbell weights do I need?
One light pair (10–20 lb) and one moderate pair (25–40 lb) covers everything. Adjustables work even better.
Run this in the Onyx app
Track every set. Auto-progress every week.
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