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BLS - 4 Day - Garage Gym *Updated 1/25

by Austin P.
5 athletes joined

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
    Jan 11, 2025 04:31
  • Last Edited
    Feb 02, 2025 01:29
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
50%
2
Skull Crusher (Barbell)
3
10-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
50%
2
Bicep Curl (EZ Bar)
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
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
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
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
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
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
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
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
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
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
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
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
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
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
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
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
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
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
50%
2
Lying Leg Raise
3
10-20 reps
-
3
Hanging Leg Raise
3
AMRAP
-
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
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
Step-Up (Weighted)
3
12 reps
70%
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
Step-Up (Weighted)
3
12 reps
70%
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
Step-Up (Weighted)
3
12 reps
70%
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
Step-Up (Weighted)
3
12 reps
70%
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
Step-Up (Weighted)
3
12 reps
70%
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
Step-Up (Weighted)
3
12 reps
70%
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
Step-Up (Weighted)
3
12 reps
70%
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
Step-Up (Weighted)
3
12 reps
70%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
50%
2
Step-Up (Weighted)
3
12 reps
70%
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
Skull Crusher (Barbell)
3 Sets
10-20 Reps
-
4
Tricep Extension (Barbell)
3 Sets
12 Reps
60%
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
85%
2
Bicep Curl (EZ Bar)
3 Sets
6 Reps
85%
3
Lat Pulldown
3 Sets
6 Reps
85%
4
Lat Pulldown (Close Grip)
1 Set
6 Reps
85%
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
8-12 Reps
75%
4
Lying Leg Raise
3 Sets
10-20 Reps
-
5
Hanging Leg Raise
3 Sets
AMRAP
-
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
Seated Calf Raise
3 Sets
6 Reps
85%