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
- 2 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 with a trainer
- 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
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.