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BLS - 4 Day - Garage Gym *Updated 12/24

by Austin P.
5.0
(1 rating)

Program Description

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

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2024 01:46
  • Last Edited
    Dec 22, 2024 09:29
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Incline Chest Fly (Dumbbell)
3
6 reps
85%
4
Tricep Pushdown (Cable)
3
12 reps
85%
5
Incline Tricep Extension (Dumbbell)
1
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Bench Press (Dumbbell)
3
6 reps
85%
4
Seated Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Bench Press (Dumbbell)
3
6 reps
85%
4
Seated Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Bench Press (Dumbbell)
3
6 reps
85%
4
Seated Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Incline Chest Fly (Dumbbell)
3
6 reps
85%
4
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Incline Chest Fly (Dumbbell)
3
6 reps
85%
4
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
85%
2
Incline Bench Press (Barbell)
2
3 reps
85%
3
Bench Press (Dumbbell)
2
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Incline Chest Fly (Dumbbell)
3
6 reps
85%
4
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Incline Chest Fly (Dumbbell)
3
6 reps
85%
4
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Incline Chest Fly (Dumbbell)
3
6 reps
85%
4
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Barbell Row
3
12 reps
70%
3
Bicep Curl (EZ Bar)
3
12 reps
70%
4
Lat Pulldown
3
12 reps
85%
5
Lat Pulldown (Close Grip)
3
12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Single Arm Row (Dumbbell)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Standing Calf Raise
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Single Arm Row (Dumbbell)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Standing Calf Raise
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Single Arm Row (Dumbbell)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Standing Calf Raise
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
85%
60%
2
Barbell Row
3
12 reps
85%
3
Lat Pulldown (Close Grip)
3
6 reps
85%
4
Seated Calf Raise
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
85%
60%
2
Barbell Row
3
12 reps
85%
3
Lat Pulldown (Close Grip)
3
6 reps
85%
4
Seated Calf Raise
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
85%
2
Lat Pulldown
3
3 reps
85%
3
Barbell Row
2
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Seated Row (Cable)
3
6 reps
85%
3
Lat Pulldown (Close Grip)
3
6 reps
85%
4
Seated Calf Raise
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Seated Row (Cable)
3
6 reps
85%
3
Lat Pulldown (Close Grip)
3
6 reps
85%
4
Seated Calf Raise
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Seated Row (Cable)
3
6 reps
85%
3
Lat Pulldown (Close Grip)
3
6 reps
85%
4
Seated Calf Raise
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Rear Delt Fly (Dumbbell)
3
12 reps
70%
4
Abs Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Bicep Curl (Barbell)
3
6 reps
85%
4
Abs Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Bicep Curl (Barbell)
3
6 reps
85%
4
Abs Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Bicep Curl (Barbell)
3
6 reps
85%
4
Abs Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Hammer Curl
3
6 reps
85%
4
Abs Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Hammer Curl
3
6 reps
85%
4
Abs Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
85%
2
Leg Extension
2
3 reps
85%
3
Lying Leg Curl
2
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Hammer Curl
3
6 reps
85%
4
Abs Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Hammer Curl
3
6 reps
85%
4
Abs Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Hammer Curl
3
6 reps
85%
4
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Step-Up (Weighted)
3
12 reps
70%
4
Farmer's Walk (Weighted)
1
1
1
2 mins
2 mins
2 mins
50%
60%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Lying Leg Curl
3
6 reps
85%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Lying Leg Curl
3
6 reps
85%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Lying Leg Curl
3
6 reps
85%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Lying Leg Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Lying Leg Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Lying Leg Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Lying Leg Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
85%
3
Lying Leg Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
85%
3
Incline Chest Fly (Dumbbell)
3 Sets
6 Reps
85%
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
85%
5
Incline Tricep Extension (Dumbbell)
1 Set
12 Reps
85%
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
85%
2
Barbell Row
3 Sets
12 Reps
70%
3
Bicep Curl (EZ Bar)
3 Sets
12 Reps
70%
4
Lat Pulldown
3 Sets
12 Reps
85%
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
70%
Day 3
1
Overhead Press (Barbell)
3 Sets
6 Reps
85%
2
Lateral Raise (Dumbbell)
3 Sets
6 Reps
85%
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
70%
4
Abs Crunch (Weighted)
3 Sets
10-20 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
85%
2
Leg Extension
3 Sets
6 Reps
85%
3
Step-Up (Weighted)
3 Sets
12 Reps
70%
4
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
2 mins
2 mins
2 mins
50%
60%
70%