Adding outlet in middle-of-run

Step one - determine (or tell us) if these are all one circuit (and are there garage lights other than the opener and your bench lights, and are those on the same circuit as any/all the outlets, or not?)

Step two - there are rules of thumb, though they can be adapted to actual use-cases, such as your low-draw LED lights. Following them won't keep things happy if too many heavy-duty things are all running at once. Exceeding them won't make the circuit blow if 27 outlets each have a 10 watt LED light plugged in. 8 (duplex) receptacles on a 15 amp and 10 on a 20 amp circuit is one such RoT - I've also seen 7 suggested. As such your plan to add 4 duplex would fit within nearly every RoT on a 20 amp circuit with 3 outlets now. Also, you are running the same stuff now on the same circuit without trouble, which is a good sign, until you add more stuff running at the same time, or open the garage door while running a power saw and sprinkling the lawn.

If you have a panel/sub-panel in the garage, running a new circuit is probably worthwhile - if it needs to come from the house main panel, that may be more work and expense than you want to go to for a setup that works now from extension cords.

The wires for your outlets would run from the LOAD side of the GFCI (there may already be wires connected there if it's all one circuit in the garage) and then run to the first outlet, from the first to the second, etc.

As far as the GFCI code doesn't specify the location. There used to be an exception for outlets over 6.5' but I think that is gone now. I would add a new wire so you don't have the safety concern. If the walls are closed you may have to fish the wires through the walls because the old wires should be stapled to the studs and pulling the new wire with the old won't work with the staples holding them in place.