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BLS - 4 Day - Garage Gym *Updated - 8 Nov 2025

by Austin P.

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 Updated June 2025

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2025 01:41
  • Last Edited
    Nov 08, 2025 01:59
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.8%
Quadriceps
10.5%
Abs
10%
Hamstrings
9%
Upper Back
8.4%
Glutes
7.3%
Triceps
6.5%
Lats
6.1%
Front Delts
5.1%
Middle Delts
4.9%
Chest
4.6%
Rear Delts
4.4%
Lower Back
3.6%
Forearms
3%
Adductors
1%
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ON THE BOOSTCAMP APP FOR FREE
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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
Tricep Pushdown (Cable)
3
8-12 reps
70%
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
70%
4
Overhead Tricep Extension (Cable)
1
12 reps
85%
5
Bicep Curl (Dumbbell)
3
8-12 reps
80%
6
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Tricep Pushdown (Cable)
3
8-12 reps
70%
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
70%
4
Overhead Tricep Extension (Cable)
1
12 reps
85%
5
Bicep Curl (Dumbbell)
3
8-12 reps
80%
6
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Tricep Pushdown (Cable)
3
8-12 reps
70%
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
70%
4
Overhead Tricep Extension (Cable)
1
12 reps
85%
5
Bicep Curl (Dumbbell)
3
8-12 reps
80%
6
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Tricep Pushdown (Cable)
3
8-12 reps
70%
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
70%
4
Overhead Tricep Extension (Cable)
1
12 reps
85%
5
Bicep Curl (Dumbbell)
3
8-12 reps
80%
6
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Tricep Pushdown (Cable)
3
8-12 reps
70%
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
70%
4
Overhead Tricep Extension (Cable)
1
12 reps
85%
5
Bicep Curl (Dumbbell)
3
8-12 reps
80%
6
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Tricep Pushdown (Cable)
3
8-12 reps
70%
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
70%
4
Overhead Tricep Extension (Cable)
1
12 reps
85%
5
Bicep Curl (Dumbbell)
3
8-12 reps
80%
6
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Tricep Pushdown (Cable)
3
8-12 reps
70%
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
70%
4
Overhead Tricep Extension (Cable)
1
12 reps
85%
5
Bicep Curl (Dumbbell)
3
8-12 reps
80%
6
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Tricep Pushdown (Cable)
3
8-12 reps
70%
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
70%
4
Overhead Tricep Extension (Cable)
1
12 reps
85%
5
Bicep Curl (Dumbbell)
3
8-12 reps
80%
6
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Tricep Pushdown (Cable)
3
8-12 reps
70%
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
70%
4
Overhead Tricep Extension (Cable)
1
12 reps
85%
5
Bicep Curl (Dumbbell)
3
8-12 reps
80%
6
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
50%
2
Bicep Curl (Dumbbell)
3
10-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Romanian Deadlift (Barbell)
3
8-12 reps
70%
4
Hammer Curl (Dumbbell)
3
12-15 reps
65%
5
Step-Up (Weighted)
3
12 reps
70%
6
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Romanian Deadlift (Barbell)
3
8-12 reps
70%
4
Hammer Curl (Dumbbell)
3
12-15 reps
65%
5
Step-Up (Weighted)
3
12 reps
70%
6
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Romanian Deadlift (Barbell)
3
8-12 reps
70%
4
Hammer Curl (Dumbbell)
3
12-15 reps
65%
5
Step-Up (Weighted)
3
12 reps
70%
6
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Romanian Deadlift (Barbell)
3
8-12 reps
70%
4
Hammer Curl (Dumbbell)
3
12-15 reps
65%
5
Step-Up (Weighted)
3
12 reps
70%
6
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Romanian Deadlift (Barbell)
3
8-12 reps
70%
4
Hammer Curl (Dumbbell)
3
12-15 reps
65%
5
Step-Up (Weighted)
3
12 reps
70%
6
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Romanian Deadlift (Barbell)
3
8-12 reps
70%
4
Hammer Curl (Dumbbell)
3
12-15 reps
65%
5
Step-Up (Weighted)
3
12 reps
70%
6
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Romanian Deadlift (Barbell)
3
8-12 reps
70%
4
Hammer Curl (Dumbbell)
3
12-15 reps
65%
5
Step-Up (Weighted)
3
12 reps
70%
6
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Romanian Deadlift (Barbell)
3
8-12 reps
70%
4
Hammer Curl (Dumbbell)
3
12-15 reps
65%
5
Step-Up (Weighted)
3
12 reps
70%
6
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Romanian Deadlift (Barbell)
3
8-12 reps
70%
4
Hammer Curl (Dumbbell)
3
12-15 reps
65%
5
Step-Up (Weighted)
3
12 reps
70%
6
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
50%
2
Hammer Curl (Dumbbell)
3
12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Bicep Curl (Dumbbell)
3
8-12 reps
75%
3
Lateral Raise (Dumbbell)
3
6 reps
85%
4
Face Pull
3
8-12 reps
75%
5
Abs Crunch (Weighted)
3
10-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
70%
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Bicep Curl (Dumbbell)
3
8-12 reps
75%
3
Lateral Raise (Dumbbell)
3
6 reps
85%
4
Face Pull
3
8-12 reps
75%
5
Abs Crunch (Weighted)
3
10-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
70%
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Bicep Curl (Dumbbell)
3
8-12 reps
75%
3
Lateral Raise (Dumbbell)
3
6 reps
85%
4
Face Pull
3
8-12 reps
75%
5
Abs Crunch (Weighted)
3
10-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
70%
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Bicep Curl (Dumbbell)
3
8-12 reps
75%
3
Lateral Raise (Dumbbell)
3
6 reps
85%
4
Face Pull
3
8-12 reps
75%
5
Abs Crunch (Weighted)
3
10-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
70%
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Bicep Curl (Dumbbell)
3
8-12 reps
75%
3
Lateral Raise (Dumbbell)
3
6 reps
85%
4
Face Pull
3
8-12 reps
75%
5
Abs Crunch (Weighted)
3
10-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
70%
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Bicep Curl (Dumbbell)
3
8-12 reps
75%
3
Lateral Raise (Dumbbell)
3
6 reps
85%
4
Face Pull
3
8-12 reps
75%
5
Abs Crunch (Weighted)
3
10-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
70%
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Bicep Curl (Dumbbell)
3
8-12 reps
75%
3
Lateral Raise (Dumbbell)
3
6 reps
85%
4
Face Pull
3
8-12 reps
75%
5
Abs Crunch (Weighted)
3
10-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
70%
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Bicep Curl (Dumbbell)
3
8-12 reps
75%
3
Lateral Raise (Dumbbell)
3
6 reps
85%
4
Face Pull
3
8-12 reps
75%
5
Abs Crunch (Weighted)
3
10-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
70%
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Bicep Curl (Dumbbell)
3
8-12 reps
75%
3
Lateral Raise (Dumbbell)
3
6 reps
85%
4
Face Pull
3
8-12 reps
75%
5
Abs Crunch (Weighted)
3
10-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
70%
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
50%
2
Bicep Curl (Dumbbell)
3
10-20 reps
-
3
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
85%
2
Bicep Curl (Dumbbell)
3
6 reps
85%
3
Trap Bar Deadlift
3
6 reps
85%
4
Hammer Curl (Dumbbell)
3
8-12 reps
75%
5
Deadlift (Barbell)
3
6 reps
85%
6
Bicep Curl (EZ Bar)
3
12 reps
70%
7
Barbell Row
3
12 reps
70%
8
Lat Pulldown (Close Grip)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
85%
2
Bicep Curl (Dumbbell)
3
6 reps
85%
3
Trap Bar Deadlift
3
6 reps
85%
4
Hammer Curl (Dumbbell)
3
8-12 reps
75%
5
Deadlift (Barbell)
3
6 reps
85%
6
Bicep Curl (EZ Bar)
3
12 reps
70%
7
Barbell Row
3
12 reps
70%
8
Lat Pulldown (Close Grip)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
85%
2
Bicep Curl (Dumbbell)
3
6 reps
85%
3
Trap Bar Deadlift
3
6 reps
85%
4
Hammer Curl (Dumbbell)
3
8-12 reps
75%
5
Deadlift (Barbell)
3
6 reps
85%
6
Bicep Curl (EZ Bar)
3
12 reps
70%
7
Barbell Row
3
12 reps
70%
8
Lat Pulldown (Close Grip)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
85%
2
Bicep Curl (Dumbbell)
3
6 reps
85%
3
Trap Bar Deadlift
3
6 reps
85%
4
Hammer Curl (Dumbbell)
3
8-12 reps
75%
5
Deadlift (Barbell)
3
6 reps
85%
6
Bicep Curl (EZ Bar)
3
12 reps
70%
7
Barbell Row
3
12 reps
70%
8
Lat Pulldown (Close Grip)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
85%
2
Bicep Curl (Dumbbell)
3
6 reps
85%
3
Trap Bar Deadlift
3
6 reps
85%
4
Hammer Curl (Dumbbell)
3
8-12 reps
75%
5
Deadlift (Barbell)
3
6 reps
85%
6
Bicep Curl (EZ Bar)
3
12 reps
70%
7
Barbell Row
3
12 reps
70%
8
Lat Pulldown (Close Grip)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
85%
2
Bicep Curl (Dumbbell)
3
6 reps
85%
3
Trap Bar Deadlift
3
6 reps
85%
4
Hammer Curl (Dumbbell)
3
8-12 reps
75%
5
Deadlift (Barbell)
3
6 reps
85%
6
Bicep Curl (EZ Bar)
3
12 reps
70%
7
Barbell Row
3
12 reps
70%
8
Lat Pulldown (Close Grip)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
85%
2
Bicep Curl (Dumbbell)
3
6 reps
85%
3
Trap Bar Deadlift
3
6 reps
85%
4
Hammer Curl (Dumbbell)
3
8-12 reps
75%
5
Deadlift (Barbell)
3
6 reps
85%
6
Bicep Curl (EZ Bar)
3
12 reps
70%
7
Barbell Row
3
12 reps
70%
8
Lat Pulldown (Close Grip)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
85%
2
Bicep Curl (Dumbbell)
3
6 reps
85%
3
Trap Bar Deadlift
3
6 reps
85%
4
Hammer Curl (Dumbbell)
3
8-12 reps
75%
5
Deadlift (Barbell)
3
6 reps
85%
6
Bicep Curl (EZ Bar)
3
12 reps
70%
7
Barbell Row
3
12 reps
70%
8
Lat Pulldown (Close Grip)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
85%
2
Bicep Curl (Dumbbell)
3
6 reps
85%
3
Trap Bar Deadlift
3
6 reps
85%
4
Hammer Curl (Dumbbell)
3
8-12 reps
75%
5
Deadlift (Barbell)
3
6 reps
85%
6
Bicep Curl (EZ Bar)
3
12 reps
70%
7
Barbell Row
3
12 reps
70%
8
Lat Pulldown (Close Grip)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
50%
2
Hammer Curl (Dumbbell)
3
6 reps
85%
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
70%
70%
70%
3
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
70%
4
Overhead Tricep Extension (Cable)
1 Set
12 Reps
85%
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
80%
80%
80%
6
Skull Crusher (Barbell)
1 Set
8-12 Reps
60%
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
85%
2
Leg Extension
3 Sets
6 Reps
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
70%
70%
70%
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
65%
65%
65%
5
Step-Up (Weighted)
3 Sets
12 Reps
70%
6
Lying Leg Curl
3 Sets
15-20 Reps
60%
Day 3
1
Overhead Press (Barbell)
3 Sets
6 Reps
85%
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
75%
75%
75%
3
Lateral Raise (Dumbbell)
3 Sets
6 Reps
85%
4
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
75%
75%
75%
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
70%
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Ab Wheel
3 Sets
AMRAP
@10
Day 4
1
Lat Pulldown
3 Sets
12 Reps
85%
2
Bicep Curl (Dumbbell)
3 Sets
6 Reps
85%
3
Trap Bar Deadlift
3 Sets
6 Reps
85%
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
75%
75%
75%
5
Deadlift (Barbell)
3 Sets
6 Reps
85%
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
70%
7
Barbell Row
3 Sets
12 Reps
70%
8
Lat Pulldown (Close Grip)
3 Sets
12 Reps
70%