My Exact 6-Day PPL Home Gym Program
This is the program I'm running right now in my garage. Zero gym membership, zero excuses. Goal: 10 % body-fat + visible six-pack by spring.
This is a flexible 6-day program. Start on any day of the week and follow the sequence. If you miss a day, simply continue with the next workout in the cycle—no need to skip ahead or start over.
Day 1 – Push A: The Opening Battle
Download Day 1 PDF| Exercise | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| DB Floor Press | 4 | 6–8 | Standard Push-Ups | Knee Push-Ups | 1.5-Rep DB Floor Press |
| Incline DB Press (30–45°) | 3 | 8–10 | Incline Push-Ups | Wall Incline Push-Ups | Slow Eccentric Incline Press |
| Double KB/DB Overhead Press | 4 | 6–8 | Pike Push-Ups | Seated DB Press (light) | Strict + 3-sec Pause at Bottom |
| DB Lateral Raises | 3 | 12–15 | Band Lateral Raises | Partial Range | Drop Set to Failure |
| Single-Arm KB Overhead Extension | 3 | 10–12/arm | Diamond Push-Ups | Bench Dips | Skull Crushers + Close-Grip Superset |
| Machine Chest Press (4-sec eccentric) | 3 | 10–12 | Standard Push-Ups | Knee Push-Ups | Drop Set + Pause at Stretch |
| Cable Crunches or KB Pullover Crunch | 3 | 15–20 | Bodyweight Crunches | Feet on Floor | Weighted + Slow Negative |
| Face Pull → Shrug Combo | 3 | 15 pulls + 10 shrugs | Band Face Pulls | Partial Shrugs | Superset + Hold at Top |
| Dead Bugs | 3 | 12–15/side | Bird-Dog Plank | Feet on Floor | Weighted + Slow Extension |
Day 2 – Pull A: The First Siege
Download Day 2 PDF| Exercise | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Double KB/DB Deadlift | 4 | 5–7 | Bodyweight Good Morning | Light Band Deadlift | Deficit + 3-sec Pause |
| Lat Pulldown (wide grip) | 4 | 8–10 | Inverted Rows | Band Pulldowns | Weighted Pull-Ups |
| Chest-Supported DB Row | 4 | 8–10 | Inverted Row | Single-Arm Band Row | T-Bar or Meadows Row |
| Single-Arm KB Row | 3 | 10–12/arm | Plank Bird-Dog Row | Kneeling Row | Row + Push-Up Combo |
| Rear Delt DB/KB Flyes | 3 | 12–15 | Band Rear Delt Fly | Face Pulls | Superset + Drop Set |
| DB Hammer Curls | 3 | 10–12 | Band Curls | Slow Negatives | 21s or Drag Curls |
| Reverse Crunch | 3 | 12–15 | Bodyweight Crunches | Feet on Floor | Hanging Leg Raises |
| Pallof Press | 3 | 20–30 sec/side | Band Anti-Rotation Hold | Partial Range | Weighted + Slow Iso |
| Farmer's Carry | 3 | 30–40 sec walk | Plate Pinch Hold | Short Distance | Heavy Load + Suitcase Carry |
Day 3 – Legs A: The First Assault
Download Day 3 PDF| Exercise | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Heels-Elevated Goblet Squat | 4 | 8–10 | Air Squats | Box Squats | Pause + 1.5 Reps |
| Bulgarian Split Squat | 4 | 10–12/leg | Bodyweight Split Squat | Assisted Split Squat | Banded + Jump Switch |
| DB/KB Romanian Deadlift | 3 | 8–12 | Good Mornings | Partial ROM | 5-sec Eccentric |
| Hip Thrusts (DB on hips) | 4 | 12–15 | Glute Bridge March | Single-Leg Bridge | Banded + 3-sec Hold |
| Walking Lunges | 3 | 12–15/leg | Reverse Lunges | Short Steps | Jump Lunges |
| Seated Calf Raises (DB on knees) | 4 | 15–20 | Wall Calf Raise | Standing Bodyweight | Single-Leg + Pulse |
| Reverse Crunch (slow lower) | 3 | 12–15 | Bodyweight Crunch | Feet on Floor | Hanging Leg Raise |
| Neck Extension | 3 | 15–20 | Bodyweight Neck Bridge | Light Plate | Weighted + Iso Hold |
| Hanging Leg Raise or Ab Wheel Rollout | 3 | 8–12 | Plank Walkouts | Kneeling Short | Standing + Pause |
Day 4 – Push B: The Second Strike
Download Day 4 PDF| Exercise | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Flat DB Bench Press | 4 | 6–8 | Standard Push-Ups | Knee Push-Ups | 1.5-Rep DB Bench |
| Incline DB Press | 3 | 8–10 | Pike Push-Ups | Wall Incline | Drop Set on Last |
| Arnold Press | 4 | 8–10 | Handstand Push-Ups | Seated DB Press | Push-Press |
| DB Upright Row | 3 | 10–12 | Band Upright Row | Face Pulls | Snatch-Grip Press |
| DB Skull Crushers | 3 | 10–12 | Diamond Push-Ups | Bench Dips | EZ-Bar + Close-Grip Superset |
| Russian Twists (DB/KB) | 3 | 20/side | Bodyweight Twists | Feet on Floor | Hanging Leg Raise + Twist |
| Face Pull → Shrug Combo | 3 | 15 pulls + 10 shrugs | Band Face Pulls | Partial Shrugs | Superset + Hold at Top |
| Dead Bugs | 3 | 12–15/side | Bird-Dog Plank | Feet on Floor | Weighted + Slow Extension |
Day 5 – Pull B: The Final Siege
Download Day 5 PDF| Exercise | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| KB Sumo Deadlift | 4 | 5–7 | Bodyweight Sumo Hold | Good Mornings | Deficit + Pause |
| Lat Pulldown | 4 | 8–10 | Inverted Rows | Band Pulldowns | Weighted Pull-Ups |
| Seated DB Row | 3 | 10–12 | Inverted Row | Single-Arm Band Row | T-Bar Row |
| Renegade Rows | 3 | 10/side | Plank Bird-Dog | Kneeling Row | Row + Push-Up Combo |
| DB Preacher Curls | 3 | 10–12 | Band Curls | Slow Negatives | 21s |
| Weighted Sit-Ups | 3 | 15–20 | Crunches | Feet-flat | Hanging Leg Raises |
| Pallof Press | 3 | 20–30 sec/side | Band Anti-Rotation Hold | Partial Range | Weighted + Slow Iso |
| Farmer's Carry | 3 | 30–40 sec walk | Plate Pinch Hold | Short Distance | Heavy Load + Suitcase Carry |
Day 6 – Legs B: The Last Assault
Download Day 6 PDF| Exercise | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Double KB Front Squat | 4 | 6–8 | Air Squats | Goblet Light | Front Squat + Jump |
| Bulgarian Split Squat | 3 | 10–12/leg | Bodyweight Split | Assisted | Banded + 1.5 Reps |
| Lying DB Leg Curl or Nordic Negatives | 3 | 10–12 | Glute Bridge Marches | Seated Band Curl | Nordic + Walkout |
| Hip Thrusts (DB on hips) | 3 | 12–15 | Single-Leg Bridge | Floor Thrusts | Banded + 3-sec Hold |
| Walking Lunges | 3 | 12–15/leg | Reverse Lunges | Short Steps | Jump Lunges |
| Seated Calf Raises | 4 | 15–20 | Wall Raises | Standing BW | Single-Leg + Drop Set |
| Neck Extension | 3 | 15–20 | Bodyweight Neck Bridge | Light Plate | Weighted + Iso Hold |
| Hanging Leg Raise or Ab Wheel Rollout | 3 | 8–12 | Plank Walkouts | Kneeling Short | Standing + Pause |
Download All 6 Printable Workout Sheets + Progress Tracker
Exact wall-ready PDFs I use in my garage • Branded • Lifetime updates • Instant download
Buy Now – $17 Instant AccessPro Tip: Print these sheets and hang them in your garage. Men who track every workout gain 43% more muscle in 12 months → GenX Spartan Training Journal