The Garage Gym Titan

The Garage Gym Titan is a minimalist program for beginner, intermediate and even advance lifters. This template is great for busy people who only have three days a week to train or for those who’d rather not be spending a ton of time hitting one muscle group in a million ways.

This 4 week template is full body all four days with a different main lift as a focus of the day.  The 4 different days rotate on a 3 day workout week. 

• Day 1 is a heavy Hinge for lower body, a secondary horizontal push movement for upper, single leg knee bend movement for lower and a horizontal pull movement for upper. The day finishes with some shrug work for the traps. 

• Day 2 is heavy vertical press for the upper body, followed by a secondary single leg knee bend movement for lower, a vertical pull movement for upper body and a hip hinge for the lower body. The day finishes with some triceps and delt work. 

• Day 3 is a heavy Knee Bend for lower body, a secondary horizontal push movement for upper, a hip hinge movement for lower and a horizontal pull movement for upper. The day finishes with some biceps work. 

• Day 4 is heavy horizontal press for the upper body, followed by a secondary single leg knee bend movement for lower, a horizontal pull movement for upper body and a hamstring focus movement for the lower body. The day finishes with some triceps and rear delt work. 

• Program can be followed indefinitely.  Just start the 4 weeks over and add a little weight to your rep maxes or substitute in new exercises.

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Week 1

Week 2

Week 3

Week 4

Trap Bar Deadlift

Dip (Weighted)

Shrug (Trap Bar)

Cardio

Overhead Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Hammer Curl (Dumbbell)

Safety Bar Squat

Incline Bench Press (Barbell)

Kroc Row

Multi Grip Bar Bench Press

Glute-Ham Raise

Pinned Bicep Curl

Overhead Extension (EZ Bar)

Rear Delt Fly (Dumbbell)

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