Garage Gansters
BowTied Surfer Training
General FitnessGarage Gangsters is built for the gritty lifter who gets it done at home. No fancy machines, no waiting on crowded gym equipment, and zero excuses. Just raw strength, dense muscle, and athletic conditioning built right in your garage, driveway, or home setup.
Finding a home program that doesn't compromise on intensity or structured progression is a challenge. Garage Gangsters solves that by maximizing foundational barbell strength, dumbbell power, and high-yield movement patterns into four focused 60-75 minute sessions per week.
Every workout updates monthly to drive continuous progressive overload, build muscle, and expand your physical capacity.
Equipment Needed: Squat rack, barbell & plates Adjustable bench Dumbbells Pull-up bar & resistance bands
You get direct daily access to me for form checks and programming Q&A right in the team chat, alongside a crew of like-minded athletes putting in work in their own garages.
Stop letting a minimal setup limit your results. Lock in, own your space, and build results on your own terms.
A
Sprints - 10 yards
1 x 12:30 @ MAX
B
Front Squat
5 x 5
C
Romanian Deadlift
4 x 6
D
Barbell Reverse Lunge - Front Squat Grip
3 x 8
A1
Incline Bench Press
A2
Pull-Up
B1
Push-Up
3 x MAX @ 8, 9, 10
B2
Inverted Row
3 x MAX @ 8, 9, 10
C1
DB Lateral Raise
3 x 12 @ 10
C2
DB Pullover
3 x 10 @ 8
D1
DB Bicep Curls
3 x 10 @ 10
D2
Skull Crushers
3 x MAX @ 10
D3
Hanging Knee Raise
A
Get Up + Jump
@ 15:00
B1
Deadlift
@ 5
B2
Deficit Push-Up
C1
Barbell Bicep Curl
3 x 8
C2
Pullover Press
3 x 8
D1
Garhammer Raise
3 x 8
D2
Seated Palm Up Barbell Wrist Curl
3 x 10
BowTied Surfer
Former SEC football and track strength & conditioning coach, competitive bodybuilder, and surfer. High-performance muscle and real-world athleticism. I’ve trained everyone from youth Olympians and SEC/NFL stars to 100-year-olds—and everyone in between.
When you join a team you’re getting more than programming, you’re joining an online community.
Garage Gansters
Garage Gansters
Garage Gansters
