Garage Athlete: Mass - 8 Week Bulking Protocol: Training by Ashwini Kher in TrainHeroic

Josh Holyfield Personal Development

Functional Fitness, Endurance, Weightlifting, Strength & Conditioning, Personal Training

Coach

Ashwini Kher

You built the garage gym to grow. So let's actually grow.
Eight weeks of heavier loads, advanced set schemes, and ramping frequency. Push/pull format, six days a week, every muscle hit two to three times over. Built for the intermediate lifter who stopped making progress months ago. Barbell, rack, bench, pull-up bar, dumbbells. You already own it. Eight weeks from now, the sleeves get tight. Your chest fills out the shirt. Your wife grabs your arm for a different reason than usual.

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

$47

Get Garage Athlete: Mass - 8 Week Bulking Protocol

Progress Every. Single. Week.

You've been leaving reps in the tank. The program ends that. Every session is built on progressive overloa, you're hitting a new number somewhere on the plan every single week. Your log book is the proof the scale isn't the only thing climbing.

Hit Every Muscle 2-3x a Week

Forget the old bro split where you train chest on Monday and ghost it until next week. You'll start at twice a week per muscle group and progress to three times by the end. More frequency means more signal. More signal means more growth. That's the whole formula.

Push/Pull Hits Your Whole Body

Every session runs a push/pull format that's going to feel like a full body workout in your garage. More muscle worked, more often, in less time, with recovery built into the programming so you don't burn out before week eight.

Everything You Already Own Works

Barbell, squat rack, adjustable bench, pull-up bar, dumbbells. That's the whole list. Every exercise was programmed with your setup in mind. No machines, no cables, no "oh wait, I don't have that." You already own everything you need.

Features

25,000+ Member Private Brotherhood

Post your PRs. Share your progress. Ask questions. Thousands of men running Iron Forge programs alongside you. You're not alone.

Programming 6 days per week

Push, pull, ramping frequency. Every lift, set, and rep written out. Open the app, do the work, make your weights go up.

Full Access in the Training App

Video demos on every exercise. Track your weights and watch the numbers climb week by week. Hard proof it's working.

A Meal Plan Built for Growth

Structured nutrition with shopping lists and macros built to feed growth without turning you into a slop bucket. Size without the gut.

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 (Chest Focus) - Odd

Barbell Bench Press

8, 8, 6, 6, 0

Goblet Squat

12, 12, 10, 10, 0

DB Seated Shoulder Press

8, 8, 6, 6, 0

Barbell Skullcrusher

8, 8, 6, 6, 0

DB Incline Chest Fly

4 x 8

Monday

Pull ( Lat Focus) - Odd

Wide Grip Pull Ups

DB Leg Curl

15, 15, 10, 10, 12

DB Incline Row

12, 12, 10, 10, 16

Barbell Bicep Curl

8, 8, 6, 6, 0

Barbell Row

8, 8, 6, 6, 8

Wednesday

PUSH (QUAD FOCUS) - Odd

BB Front Squat

8, 8, 6, 6, 8

DB Incline Bench Press

10, 10, 8, 8, 12

DB Lateral Raise

8, 8, 6, 6, 8

DB Tricep Kickout

12, 12, 10, 10, 10

DB Bulgarian Split Squat

12, 12, 10, 10, 16

Thursday

Pull (Hamstring Focus) - Odd

Romanian Deadlift (RDL)

8, 8, 6, 6, 16

DB Pullover

10, 10, 8, 8, 10

1-Arm DB Row

10, 10, 8, 8, 10

TRX Hamstring Curls

12, 12, 10, 10, 8

Barbell Glute Bridge

8, 8, 6, 6, 16

Coach

More from Josh Holyfield Personal Development

Ashwini Kher

8 Weeks. Same Garage. Better Man.

Eight weeks from now, you're either the same size standing in the same garage, or you're the guy people do a double take on. 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: Mass - 8 Week Bulking Protocol

FAQs

Is this actually legit?

Jump into the Iron Forge Brotherhood on Facebook, 25,000+ men. Real guys, real jobs, real results. Ask any of them what the program delivered. They'll tell you.

Do I need to have finished the original Garage Athlete first?

Helps, but not required. If you've been training consistently for at least six months, you can squat, bench, press, and pull with clean form, and you know your way around a garage setup, you're ready for this. If you're brand new, start with the original Garage Athlete and come back.

Will three sessions per muscle group wreck my recovery?

Not if you eat and sleep. The program is engineered around recovery windows, that's why we ramp frequency instead of starting at three. Your body will adapt. Eat like a grown man and you'll grow.

Am I going to get fat doing this?

Only if you eat like an idiot. The meal plan is dialed for a lean bulk, enough of a surplus to grow, not so much you're buying new pants every three weeks.

Do I need a full commercial gym?

No. Barbell, rack, bench, pull-up bar, dumbbells. Basic garage setup. If you've got that, you're ready.

Will this actually work for me?

I'm handing you the plan, the app, the meal guide, the Brotherhood, the bonuses. What I can't hand you is the discipline to show up six days a week. The guys who grow on this program do one thing, they stop negotiating with themselves and start doing the work.

The Proof