Garage Gainz

Gainzville

Bodybuilding
Coach
Big Joe Gk

Garage Gainz: Minimal Gear, Maximum Results

Unlock your muscle-building potential with this 8-week program designed for those ready to get strong at home.

No need for a fancy gym—just a squat rack, barbell, bench, and dumbbells are all you need to transform your garage into a powerhouse.

With a focus on the essentials, you'll build strength, size, and confidence right from the comfort of your own home.

Get ready to see big results with just the basics!

$25
Get Garage Gainz
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Minimal Equipment, Maximum Versatility
With just a squat rack, barbell, bench, and dumbbells, you can perform a wide range of exercises to target every major muscle group.
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Structured Progression
The program is periodized over 8 weeks, gradually increasing in intensity to help you consistently build strength and muscle without hitting plateaus.
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Convenient Training
Workout whenever it suits you—no need to travel or wait for equipment. Your garage is always open!
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Perfect for All Fitness Levels
Whether you're a beginner or a seasoned lifter, "Garage Gainz" adapts to your skill level. The program's customizable approach means you can start strong and keep progressing, no matter where you begin.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
5 hypertrophy training days that are accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in app.
Equipment
Required
Squat Rack // Dumbbells // Barbell and Plates // Adjustable Bench
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Sample Week
Week 1 of 8-week program
Sunday
Cardio

A

Cardio

1 x 30:00

Monday
Chest and Back

A

Incline Bench Press

3 x 10

B

Pendlay Row

3 x 10

C

Neutral Grip Bench Press

3 x 10

D

Rack Chins

3 x 10

E

Dumbbell Chest Flys

3 x 12

F

DB Meadows Row

3 x 10

G

Pullovers

3 x 12

Tuesday
Cardio and abs

A

Cardio

1 x 30:00

B

Supine Leg Raises

3 x 12

C

DB Russian Twist

3 x 10

Wednesday
Shoulders and Arms

A

Seated Barbell Shoulder Press

3 x 10

B

Chest Supported Lateral Raises

3 x 12

C

Barbell Curl

3 x 10

D

PJR Pullover

3 x 10

E

Single Arm Preacher Curl

3 x 10

F

JM Barbell Press

3 x 10

G

DB Wrist Extensions

3 x 12

Thursday
Cardio and abs

A

Cardio

1 x 30:00

B

DB Crunch

3 x 12

C

DB Reverse Crunch

3 x 12

Friday
Legs

A

Back Squat

3 x 10

B

RDL

3 x 10

C

Bulgarian Split Squat

3 x 10

D

Barbell Floor Hip Bridge

3 x 10

E

Reverse Nordics

3 x 10

F

Single leg calve raises

3 x 12

Saturday
Cardio

A

Cardio

1 x 30:00

Coach
More from Gainzville
coach-avatar Big Joe Gk

Joe has had a lifelong passion for training people. From in person personal training to online training, he has seen success in proven methods from a lifelong pursuit of helping others become the best version of themselves.

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Ready to make some Gainz?

Get "Garage Gainz" now and start your transformation today!

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