Get Warrior Fit! Build Muscle & Increase Strength

Welcome to Garage Gym Warrior BEAST

My name is Chris McCarthy and I am super excited that you are here to join me in the garage to become a Garage Gym Warrior.

This Warrior BEAST training program is a 8 Week training program separated into 2 segments.

Weeks 1-4 are the BURN workouts where we will focus on shredding body fat, building lean muscle, and strengthening your core.

In the BURN phase we will workout 6 days a week, for about 45 minutes.

Each workout consists of 6-7 strength training exercises.

During each of the strength training exercise we will complete a set of 10 reps, followed by a bodyweight conditioning movement and a core movement.

We will then rest for 1 minute before repeating that sequence for a total of 3 sets.

After the BURN phase, we will continue on to the BUILD phase in weeks 5-8

In the BUILD phase we will focus on building even more fat burning muscle by going heavier on the weight and reducing the reps.

There are a total of 6 BUILD workouts, each working a different muscle group. We will workout 6 days a week, with one rest day.

Each day we will work 2 muscle groups for a total workout time of 45-60 minutes.

For each of the workouts we will perform 6-7 exercises, for a total of 4 sets.

In the first set we will do 12 reps at the lightest weight, then rest for 30 seconds.

In the second set we will increase the weight and decrease the reps to 9. Then we will rest again for 30 seconds.

In the final set we will increase the weight again to the heaviest weight for 6 reps, and then immediate complete another 6 reps at the original lightest weight.

We will then rest for 1 minute between rounds.

So there it is, that is a breakdown of the workouts you will be performing with me for the next 8 weeks.

Check out the Modifications section below if you need to modify any of the workouts, and be sure to download and complete the Progress Tracker below to record your before and after measurements and photos.

If you ever need assistance or have a question, please feel free to email me at chris@mcfitmethod.com.

Let's Get Started!

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The exercises and movements in Garage Gym Warrior BEAST are basic movements that can be performed by anyone from the beginner to the advanced athlete.

However, do to possible injury or general fitness level, you may need to modify the workouts.

If you are having difficulty performing any of the movements, I suggest first decreasing the weight, but keeping the same number of reps.

If you are still experiencing difficulty or issues with proper form, try reducing the reps.

In the BURN phase (weeks 1-4) we will be performing 20 reps of a bodyweight conditioning movement as well as 20 reps of a core strengthening movement after each strength training exercise. This can get intense for the beginner. If you are finding it difficult to keep up, I suggest reducing the number of reps in the conditioning and core movement by 5 reps until you feel comfortable.

If you are still experiencing difficulty, you can completely eliminated those movements for the first 4 weeks and just focus on the strength training exercises. In this case, simply rest during those movements.

ADD THE JUMP ROPE!!

For those of you who have been following McFit Method for a while, and want to include Jump Rope in the workout, I would recommend this:

In the BURN workouts: Replace the condition and ab movements with 100 jump rope rotations.

In the BUILD workouts: Add 30 seconds of Jump Rope between each strength training movement. No Rest!

Please contact me at chris@mcfitmethod.com if you have any other questions about the workouts.

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** The material on this site is provided for informational purposes only and is not medical advice. Always consult your physician before beginning any diet or exercise program.