New

One Man Bodyweight System

Garage Gym Athlete

Strength & Conditioning, Functional Fitness, Functional Training, General Fitness

Coach

Jerred Moon

An extraordinarily simple bodyweight system that ANYONE can use. Embark on a transformative fitness journey with the One Man System, a 4-week program meticulously designed to dramatically enhance your calisthenics performance. This bodyweight-focused regimen is the key to unlocking your potential in performing higher reps and achieving personal bests in various bodyweight exercises.

$39

Get One Man Bodyweight System

Without a framework...

... You’re not just mindlessly grinding out sets and reps—you want a system that delivers. Ours adapts to you, using effort-based training and a quick test at the start. It guides you through the strength continuum: Max Strength → Strength Speed → Speed Strength → Speed. No need to be an expert—we’ve built it all in for you.

Real Impact

At Garage Gym Athlete, we follow a framework which helps athletes, fast. Using one of our systems ensures you’ll be delivered a program and system that gets results.

Features

Programming 4 days per week

Daily strength, and conditioning done through bodyweight training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Just open the program and start the first tests, follow this step-by-step program...you’ll see results!!

Equipment

Required

Bodyweight

Recommended

Pull up bar

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Prep

Warm up 001

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 2 min row/run/bike 15 ea walking lunges 10 face pulls 30 sec plank

Push up Tracking

@ 1

Air Squat Tracking

@ 1

Pull up Tracking

@ 1

Sit up Tracking

@ 1

Monday

Week 1 Day 2

Prep

Warm up 002

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 1 min cardio (bike, jump rope, burpees, etc) 6 broad jumps 10 inch worms 10 hanging shrugs (linked)

Push up Tracking

20, 50, 15

Sit up Tracking

20, 50, 15

Pull up Tracking

20, 50, 15

Air Squat Tracking

20, 50, 15

Tuesday

Week 1 Day 3

Prep

Warm up 003

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 2 min Row/run/bike 10 hand release push ups 10 goblet squats 12 v ups

Tabata Burpees

Tabata Air Squats

Tabata Jumping Squats

Tabata Flutter Kicks

Tabata Bear Crawl

Tabata Burpees

Wednesday

Week 1 Day 4

Thursday

Week 1 Day 5

Prep

Warm up 004

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 30 double unders 8 ea KB side lunge 10 burpees 10 ea pall of press (linked)

Push up Tracking

20, 50, 15

Sit up Tracking

20, 50, 15

Pull up Tracking

20, 50, 15

Air Squat Tracking

20, 50, 15

Coach