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

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

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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)

Tricep Pushdown (Cable)

Incline Chest Fly (Dumbbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Skull Crusher (Barbell)

Chest & Triceps

Squat (Barbell)

Leg Extension

Romanian Deadlift (Barbell)

Hammer Curl (Dumbbell)

Step-Up (Weighted)

Lying Leg Curl

LEGS

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Abs Crunch (Weighted)

Rear Delt Fly (Dumbbell)

Lying Leg Raise

Ab Wheel

Shoulders & Abs

Lat Pulldown

Trap Bar Deadlift

Deadlift (Barbell)

Bicep Curl (EZ Bar)

Barbell Row

Lat Pulldown (Close Grip)

Back & Biceps

Hanging Leg Raise

PHASE 1 

Deload

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