The Garage Split
Eight weeks, four days, one part of you per day — chest, back, legs, shoulders and arms. The classic split, done with one bar.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- A barbell, plates, a rack and a bench that adjusts to incline. If your rack has a chin-up bar, the back day uses it — and if not, that block rows under the bar.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Chest
- Bench Press 4 × 8
- Incline Bench Press 3 × 10
- Close-Grip Bench Press 3 × 10
- Push-up 3 × 15
Three angles, one bench. The incline and close grip sit well under the flat bench — let the angle and the grip do the work.
Day 2 Back
- Barbell Row 4 × 8
- Chin-up or Inverted Row 3 × 8
- Deadlift 3 × 6
- Barbell Curl 3 × 10
Rows first while your lower back is fresh — the deadlift borrows it after. Every pull from a dead stop.
Day 3 Legs
- Back Squat 4 × 8
- Romanian Deadlift 3 × 10
- Barbell Lunge 3 × 8 each side
- Hip Thrust 3 × 12
The longest day of the week. Two minutes between squat sets; the hip thrust pad is whatever you have — a folded towel works.
Day 4 Shoulders & Arms
- Overhead Press 4 × 8
- Barbell Shrug 3 × 12
- Skull Crusher 3 × 10
- Crunch 3 × 15
Skull crushers lighter than pride wants — the elbows set the weight, and slow beats heavy. Strict press, no leg drive.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Chest · Middle back · Quadriceps · Triceps · Abdominals · Biceps · Glutes · Hamstrings · Lats · Lower back · Shoulders · Traps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A barbell, plates, a rack and a bench that adjusts to incline. If your rack has a chin-up bar, the back day uses it — and if not, that block rows under the bar. Train 4 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with The Garage Split” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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