Want to get strong and pack on some muscle mass? This program is perfect for anyone who wants to improve their strength numbers and look good in the process. Garage Gym Gainz is a 4-week long, 4-day lower/ upper body split with a core/ cardio day on Wednesdays.
 
Mon: Lower Body Strength
Tues: Upper Body Strength
Wed: Core and Cardio
Thurs: Lower Body Hypertrophy
Fri: Upper Body Hypertrophy
 
Monday includes heavy front squats using percentages of your 1RM but you can sub back squats if needed.
 
2 examples days are shown below.