Garage Athlete: Cuts - 8 Week Shredding Protocol: Training by Ashwini Kher in TrainHeroic

Josh Holyfield Personal Development

Weightlifting, General Fitness, Strength & Conditioning, Personal Training

Coach

Ashwini Kher

You didn't build a garage gym to stay soft. Eight weeks of density training built for the guy training alone in his garage. Push, pull, legs (twice a week) paired with the kind of programming that strips fat without touching the muscle you worked for. Barbell, rack, bench, pull-up bar, dumbbells. That's the whole equipment list. You already own it. Eight weeks from now, the shirt you avoided at the back of your closet fits again.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$47

Get Garage Athlete: Cuts - 8 Week Shredding Protocol

Drop the Gut, Keep the Muscle

The reason most cuts fail, guys crash-diet and watch their arms shrink with their waist. Garage Athlete: Cuts runs density-based training that protects the muscle you already built while your body dips into fat for fuel. You finish the program leaner and harder. Not smaller.

Push. Pull. Legs. Twice a Week.

No more "chest on Monday and never again." You're training every muscle group twice a week on a PPL split, a format that's been the gold standard for hypertrophy and fat loss for a reason. More frequency, more signal, more results. You're in the garage doing work that actually matters six days a week.

45-60 Minutes. Then You're Done.

You've got a family, a job, and a life that doesn't wait on your gym sessions. Every workout is built to run 45 to 60 minutes. You walk out of the garage drenched, feeling like you actually put in work, and still make it to dinner with the kids. The efficiency is the point.

For the Guy Who's Sick of "Winging It"

You know enough to know you're not making progress. Curls on Monday, some bench on Wednesday, maybe a leg day if you're feeling it. This program ends that whole routine. Every session is planned out in the app, lifts, sets, reps, tempo, rest, so the only decision you make is showing up.

Built for the Equipment You Already Own

A barbell, a rack, a bench, some dumbbells, and a pull-up bar. That's the whole equipment list and I bet you've got all of it already. Every exercise was written knowing exactly what's available in a typical garage gym, no machines, no cables, no gimmicks. You already have what you need.

Features

25,000+ Member Private Brotherhood

Thousands of men running Iron Forge programs. Post your progress, ask questions, get answers from me directly. You're not alone.

Programming 6 days per week

Push, pull, legs, twice through. Every lift, set, and rep written out. Open the app, do the work, close the app. No guesswork.

Full Access in the Training App

Video demos for every exercise. Track weights and measurements. Watch the numbers change week by week. Hard proof it's working.

A Meal Plan Built for Fat Loss

Shopping lists, macros, and real food that strips fat without starving you. Drop the gut without losing your energy or your sanity.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 8-week program

Sunday

Push 1 - Odd

Barbell Bench Press

10, 10, 8, 8

DB Incline Fly

12, 12, 10, 10

Seated Barbell Shoulder Press

10, 10, 8, 8

DB Front Raise

10, 10, 8

Barbell Skullcrusher

12, 12, 10, 10

Bench Dips

3 x 15

Sunday

HIIT Cardio

Running

1 x 5:00

Running

8 x 0:30

Running

8 x 1:30

Running

1 x 2:00

Monday

Warm Up

Running

1 x 15:00

Monday

Pull 1 - Odd

Wide Grip Pull Ups

Deadlift

10, 10, 8, 8

Bent Over Row

10, 10, 8, 8

Barbell Upright Row

10, 10, 8, 8

DB Incline Row

12, 12, 10, 10

Barbell Bicep Curl

10, 10, 8, 8

Tuesday

HIIT Cardio

Running

1 x 5:00

Running

8 x 0:30

Running

8 x 1:30

Running

1 x 2:00

Tuesday

Leg Phase 1

Barbell Back Squat

10, 10, 8, 8

Goblet Squat

12, 12, 10, 10

Seated Machine Calf Raise

15, 15, 12, 12

Romanian Deadlift

12, 12, 10, 10

DB Leg Curl

12, 12, 10, 10

DB Walking Lunge

5 x 10

Wednesday

Warm Up

Running

1 x 15:00

Wednesday

Push 2 - Odd

DB Incline Bench Press

10, 10, 8, 8

DB Incline Fly

12, 12, 10, 10

DB Seated Shoulder Press

10, 10, 8, 8

DB Lateral Raise

10, 10, 8, 8

Seated DB Tricep Extension

12, 12, 10, 10

Bench Dips

3 x 15

Thursday

Warm Up

Running

1 x 15:00

Thursday

Pull 2 - Odd

Wide Grip Pull Ups

Barbell Shrug

8, 8, 6, 6

1-Arm DB Row

12, 12, 10, 10

Seated Reverse Fly

12, 12, 10, 10

DB Pullover

12, 12, 10, 10

DB Alternating Bicep Curl

10, 10, 8, 8

Friday

HIIT Cardio

Running

1 x 5:00

Running

8 x 0:30

Running

8 x 1:30

Running

1 x 2:00

Friday

Mobility / Stretching

Static Lateral Neck Stretch

1 x 0:30

Static Oblique and Lat Stretch

1 x 0:30

Static Lat and Tricep Stretch

1 x 0:30

Childs Pose

1 x 0:30

Thread The Needle Glute Stretch

1 x 0:30

Puppy Dog Pose

1 x 0:30

Static Hip Flexor Stretch

1 x 0:30

Single Leg Glute Stretch

1 x 0:30

Single Leg Frog Stretch

1 x 0:30

Static Distal Hamstring Stretch

1 x 0:30

Static Quadricep Stretch

1 x 0:30

Coach

More from Josh Holyfield Personal Development

Ashwini Kher

Eight Weeks From Now, Who Shows Up?

Eight weeks from today, you're either standing in front of the same mirror looking at the same guy, or the one you used to be. Full 30-day money-back guarantee. Not for you? Email me, full refund, no hassle. Your only risk is staying where you are.

Get Garage Athlete: Cuts - 8 Week Shredding Protocol

FAQs

Is this actually legit?

Don't take my word for it. Jump into the Iron Forge Brotherhood on Facebook, 25,000+ men. Brian dropped from 350 to 280. Tyler's a Type II diabetic who turned his health around. Ask the guys in there. They'll tell you what's up.

I'm carrying a lot of weight. Can I still do this?

Yes. Density training is one of the best tools on earth for torching fat on a bigger frame, and the app scales with you. Every exercise has a video demo and the programming lets you start where you are and build from there. You don't need to get in shape to start. You start to get in shape.

I've never done push/pull/legs. Am I going to figure it out?

Yep. The app tells you exactly what to do each day. PPL is one of the simplest training structures once you're in it. You'll have it memorized by week two.

Do I need a full commercial gym?

No, that's the whole point. Barbell, rack, bench, pull-up bar, dumbbells. If you've got that setup in your garage, your basement, or your shed, you're ready. No machines needed.

Will I lose muscle on this?

Not if you run the program the way it's written. The density training style preserves muscle because you're still hitting every muscle group twice a week with heavy compound work. The goal is visible leanness, not a shrinking frame.

Will this actually work for me?

I'm handing you the exact plan. The app, the meal guide, the Brotherhood, the bonuses. The only variable left is whether you do the work. Every guy who's changed his body on this program did the same thing, he stopped making excuses and started showing up.

The Proof