Mickey Method

Strength & Conditioning, General Fitness, Bodybuilding, Other, Functional Fitness
Coach
Mickey Carolan

An ode to Rocky's trainer Mickey Goldmill (Burgess Meredith). Enjoy a movie quote from Mickey before every workout!

This is a 5 day a week program that can easily be done in a home or garage gym!  

Minimal space and equipment needed!

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
DumbbellsAdjustable BenchSquat RackBarbellCable Machine or Bands
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 - Mighty Micks Home Gym

A1

DB Bench Press

8, 8, 8, 8, MAX

A2

Cable Face Pull

5 x 10

B1

Incline DB Bench Press

10, 10, MAX

B2

Band Pull-Apart

3 x 20

C

DB Tricep Extension

10, 10, 10, MAX

D

Tricep Pushdown

10, 15, 20, MAX

Monday
Week 1 Day 2 - Mighty Micks Home Gym

A1

Neutral grip Pull-up

3, 3, 3, MAX

A2

Bent Over DB Row

10, 10, 10, MAX

B

1-Arm DB Row

8, 8, 8, MAX

C

DB Shrug

10, 10, MAX

D

Seated Incline DB Curls

10, 10, MAX

E

Cable Bicep Curl

10, 10, MAX

Tuesday
Week 1 Day 3 - Mighty Micks Home Gym

A1

Back Squat

5, 5, 5, 5, MAX @ 40, 50, 50, 50, 50 %

A2

Bent Knee Calf Raise

20, 20, 20, 20, MAX

B

Heel Elevated Split Squat

3 x 15

C1

Dumbbell RDL

8, 8, MAX

C2

Tibula Raises

3 x 20

D1

Split Stance Overhead Tricep Extension

4 x 15

D2

Tricep Arm Cross

4 x 15

Wednesday
Week 1 Day 4 - Mighty Micks Home Gym

A1

Weighted Pull Ups

3, 3, 3, MAX

A2

Chest-Supported DB Row

10, 10, 10, MAX

B

DB Deadlift

3 x 10

C

DB Bicep Curls

5, 5, 5, MAX

D

Barbell Bicep Curl

3 x 21

Thursday
Week 1 Day 5 - Mighty Micks Home Gym

A1

DB Lateral Raise

3 x 10

A2

Rear Delt Flyes

3 x 10

A3

DB Lateral Raise

3 x 10

B

Leaning DB Lateral Raise

12, 12, 12, MAX

C

DB Shoulder Press

10, 10, 10, MAX

D1

Calf Raise

3 x 15

D2

Bent Knee Calf Raise

3 x 15

Mickey Method: Mighty Mick's Home Gym