GarageFit Training

Coach
Mike Varalli

Hypertrophy + Conditioning focused program. Every exercises, rep scheme, and progressions has been specifically programmed for the garage gym athlete. Get the absolute most out of your garage gym, and achieve your best results yet.

Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Bench Press

6, 8, 10, 12

B

Pull-Up

3 x MAX

C1

Alternating Shoulder Press

3 x 8

C2

Landmine row

3 x 10

D1

Push-Up

3 x MAX

D2

DB Lateral Raise

3 x 12

Circuit

E

This can be completed anytime throughout the day. Ideally 6 hours away from your lifting, but if time doesnt allow it, complete it immediately following your lifting. CONDITIONING ZONE 2 WORK for 20 minutes Done with whatever piece of equipment you have, with a sustainable effort at around 70% intensity. In other words, you should be able to maintain a conversation ( PRO TIP, complete this with a friend to make it more fun )

Monday
Week 1 Day 2

A1

Squat Jump

4 x 3

A2

Back Squat

12, 10, 8, 6

B1

Dumbbell Romanian Deadlift

3 x 10

B2

Bulgarian Split Squat

3 x 8

Circuit

C

3 Rounds 30 second Wall Sit ( weighted if you want) 30 seconds max rep Goblet Squat (50/35 dumbbell) or a weight that allows you to keep moving 30 second max jump squats ( here focus on squatting all the way down) 30 seconds REST

Tuesday
Conditioning

Circuit

A

CONDITIONING This can be performed on any piece of equipment you have, indoor or outdoor( rower, assault bike, erg bike, treadmill etc etc.) Warm up for 5 minutes easy pace EMOM x 15 minutes 30 seconds FAST pace 30 seconds Recovery pace *Fast pace is a pace you could sustain for 60-90 seconds but not any longer

Wednesday
Week 1 Day 4

A1

Incline DB Bench Press

3 x 8

A2

45 Degree Incline DB Row

3 x 8

B1

Alternating DB Front Raise

3 x 8

B2

Inverted Row

3 x 12

C1

Bicep Curl 21's

3 x 21

C2

Close Grip Push-Up

3 x MAX

Thursday
Week 1 Day 5

A1

Broad Jump

4 x 3

A2

Stiff Leg Sumo Deadlift

12, 10, 8, 6

B1

Barbell Hip Thrust

3 x 12

B2

Step Down

3 x 10

C1

Cyclist Squat

3 x 12

C2

Plank Up Downs

3 x 0:30

Friday
Week 1 Day 6

Circuit

A

CONDITIONING ZONE 2 WORK for 25 minutes Done with whatever piece of equipment you have, with a sustainable effort at around 60-70% intensity. In other words, you should be able to maintain a conversation ( PRO TIP, complete this with a friend to make it more fun )

GarageFIT - From Fit to Fittest