BLS - 4 Day - Garage Gym

BASED ON "BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE" 
From Bigger Leaner Stronger by Michael Matthews

You’re going to be using weights that allow for at least 4 reps but no more than 6 reps (if you can’t get 4 reps, it’s too heavy; if you can get 6 or more, it’s too light). Generally speaking, this is about 80 to 85 percent of your 1RM for each exercise.

Equipment:
Power Rack
Barbell & Plates
Dumbbells
Lat Tower
Leg Extension/Leg Curl Attachment

For additional details read or listen to the excellent book; Bigger Leaner Stronger by Michael Matthews

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Seated Cable Crunch

PUSH AND CORE

Deadlift (Barbell)

Single Arm Row (Dumbbell)

Lat Pulldown

Standing Calf Raise

PULL AND CALVES

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Abs Crunch (Weighted)

UPPER BODY AND CORE

Squat (Barbell)

Leg Extension

Lying Leg Curl

Seated Calf Raise

LEGS

DELOAD PUSH

Barbell Row

DELOAD PULL

Incline Chest Fly (Dumbbell)

Lying Leg Raise

Seated Row (Cable)

Lat Pulldown (Close Grip)

Hammer Curl

Romanian Deadlift (Barbell)

PHASE 1 

DELOAD 1

PHASE 2

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