Garage Built 1.0

The Garage Built Program is designed to maximize strength, muscle growth, and body recomposition using an efficient, no-nonsense approach with minimal equipment. It focuses on progressive overload, key compound lifts, and targeted hypertrophy work to transition from skinny fat to strong and lean while developing a powerful, well-balanced physique.

Core Objectives:
   •   Build strength efficiently through 5x5 compound lifts (bench, squat, deadlift, overhead press)
   •   Increase muscle size with a focus on shoulders, arms, and chest
   •   Improve body composition by adding lean muscle while minimizing fat gain
   •   Train effectively with limited equipment using a garage gym setup
   •   Enhance functional strength and durability with neck work and Farmers Carries

This program is for those who want to get stronger, build muscle, and transform their physique without unnecessary complexity. Run it for 12-16 weeks, track progress, and adjust as needed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Tricep Rope Push Down (Cable)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Hanging Leg Raise

Step-Up (Weighted)

Cardio (Zone 2)

Neck Extension

Lat Pulldown

Bicep Curl (Dumbbell)

Seated Shoulder Press (Dumbbell)

Hammer Curl

Kettlebell Swing

Side Bend (Dumbbell)

Incline Bench Press (Barbell)

Arnold Press

Front Raise

Bench Press (Close Grip)

Face Pull

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Farmer's Walk (Weighted)

Stretching

Cardio / Stretch / Rest

Upper Hypertrophy

Lower Hypertrophy

Shrug (Dumbbell)

Lower Body Strength

Arms and Shoulders

Chest Fly (Dumbbell)

Chest and Shoulders

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