Complete Performance Coaching
General Fitness, Strength & Conditioning, Functional FitnessAre you ready to build serious strength and conditioning with just the basics?
Struggling to find a program that fits your limited space, equipment, and time?
Introducing Garage Gains Functional GPP—the ultimate training program for those who want to maximize their fitness with minimal gear.
This 4-day-a-week program is expertly designed for individuals who are determined to build muscle, enhance strength, and improve overall fitness without needing a barbell or squat rack.
Unlike traditional fitness routines that require extensive equipment, Garage Gains Functional GPP seamlessly integrates strength training with high-intensity conditioning circuits, delivering powerful results in just 45 minutes per session.
Imagine transforming your body and boosting your strength—all from your garage or home gym.
Whether you're pressed for time, short on space, or simply tired of ineffective workouts, Garage Gains Functional GPPis designed to fit perfectly into your lifestyle.
This program is for those who aspire to be strong, lean, and ready for anything.
With a focus on General Physical Preparation, it builds the foundation for advanced athletic performance by conditioning your body for greater challenges ahead.
Stop settling for less.
Join Garage Gains Functional GPP today and start building the strength, stamina, and physique you’ve always wanted—right from your own garage!
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Garage Warmup
Skipping x 2 mins Inchworm Walk x 5 bodyweight reverse lunge x 5 ea cat camel x 5 plank to down dog x 5 Air or bodyweight squats x 10 1x through no rest.
B
Goblet Split Squat
3 x 10
C
DB Step Up
3 x 10
D
Single Leg RDL
3 x 10
E
Lateral Lunge
3 x 10
Lower Body Conditioning
F
Kettlebell Swings x 20 Box Jumps ( or Squat jumps If you do not have a box) x20 Goblet Squats x 20 Skipping x 50 single under Perfrom 3-5 rounds with minimal rest between sets.
Prep
A
Garage Warmup
Skipping x 2 mins Inchworm Walk x 5 bodyweight reverse lunge x 5 ea cat camel x 5 plank to down dog x 5 Air or bodyweight squats x 10 1x through no rest.
B
DB Bench Press
3 x 10
C
DB Renegade Row
3 x 8
D
Single Arm DB Shoulder Press
3 x 10
E
Chin-Up
3 x MAX
Upper Body Conditioning
F
Dumbell Thruster x 20 Pushup x 20 Mountain Climber x 20 Run/ Bike/Row 500m 60s -2 mins between rounds. AMRAP with your remaining time.
Prep
A
Garage Warmup
Skipping x 2 mins Inchworm Walk x 5 bodyweight reverse lunge x 5 ea cat camel x 5 plank to down dog x 5 Air or bodyweight squats x 10 1x through no rest.
B
DB Snatch
3 x 8
C
1/2 Turkish Get Up
3 x 8
D
B stance DB RDL
3 x 10
E
1-Arm DB Row
3 x 10
Total Body Conditioning
F
DB power clean. (alternate hands if you have 1 DB) x 20 total. 100m run / Air bike / rower Plank Up downs x 10 Jump Squats x 20 60-120s rest beween rounds AMRAP with your remaining time.
Prep
A
Garage Warmup
Skipping x 2 mins Inchworm Walk x 5 bodyweight reverse lunge x 5 ea cat camel x 5 plank to down dog x 5 Air or bodyweight squats x 10 1x through no rest.
B
Cardio
Prep
C
Foam Roll Circuit
Foam Roll/ Massage guns. Focus on tight areas/ Niggle areas. 30-60s passes on tight areas. Calves Hamstrings Quads/Hipflexors Thoracic spine Glutes (maybe with a lacrosse ball here to get into the tighter points) Feet - With a ball
