GarageFit: The Hypertrophy Blueprint
GarageFit Training
The Hypertrophy Blueprint The Hypertrophy Blueprint is a garage gym-focused muscle-building program designed to help you pack on size and strength efficiently. This science-backed training system combines progressive overload, intelligent programming, and essential recovery strategies to maximize your gains—without the need for a commercial gym.
💪 What You Get: ✔ Structured hypertrophy workouts tailored for garage gyms ✔ Access to a private Facebook group for coaching, support, and accountability ✔ Lifetime access—no recurring fees, no subscriptions
For just $299, you get the ultimate roadmap to building muscle smarter, not harder—all at a fraction of the cost of personal training.
A1
Flat Dumbbell Bench Press 1+1/4
3 x 8
A2
Bent Over Row
3 x 12
B1
Chin- up
3 x 8
B2
Seated Lateral Raise
3 x 12
C1
Standing Barbell Curl
3 x 12
C2
Overhead Dumbbell Tricep Extension
3 x 10
A
Back Squat
12, 10, 8, 6
B
Stiff Leg Deadlift
12, 10, 8
C
Dumbbell Bulgarian Split Squat
3 x 8
Circuit
D
2 Rounds 30 second Wall Sit 30 Second Air Squat( bottom half only) 30 second Jump Squats Rest 1 minute
Circuit
A
CHOOSE YOUR FAVORITE FORM OF CARDIO AND PERFORM 20-30 MINUTES STEADY STATE EASY JOG RUCK BIKE ROW SWIM STAIRMASTER
A
Pull-Up
1 x 25
B
Incline Dumbbell Press 1 + 1/4
3 x 8
C1
Heavy Lateral Raise Partials
3 x 20
C2
Deficit Push Up
3 x 10
C3
Concentration Curls
3 x 12
A
Cyclist Squat
3 x 12
B1
Hip Thrust
12, 10, 8
B2
Step Down
3 x 8
C
Dumbbell Kickstand RDL
3 x 10
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
Mike Varalli
With 20+ years in fitness—from personal trainer to gym owner—I’ve lived and breathed strength training. The gym changed my life, and I’m here to help it change yours. I’m obsessed with program design—it’s how I flex my creative muscle—and I take pride in building no-BS training plans that get results. I can’t wait to share my expertise to help you build muscle, train smarter, and push past limits.