Blind Barbell 4d/w
Unleash your strength and redefine your limits with 4 days a week of focused training—transform your body in just 6 weeks!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 3–5 reps | @7–8 |
| 2 | Bent Over Row (Barbell) | 4 | 6–8 reps | @7–8 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 4 | Lat Pulldown | 3 | 8–10 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @8 |
| Superset | ||||
| 6A | Bicep Curl (Cable) | 3 | 10–12 reps | @8 |
| 6B | Tricep Pushdown (Cable) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 4 | 3–5 reps | @7–8 |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @7–8 |
| 3 | Lying Leg Curl | 3 | 10–12 reps | @8 |
| 4 | Calf Raise (Leg Press) | 4 | 15–20 reps | — |
| 5 | Cable Crunch | 3 | undefined+ reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8–10 reps | @8 |
| 2 | Single Arm Row (Cable) | 4 | 10–12 reps | @8 |
| 3 | One Arm Lateral Raise (Dumbbell) | 3 | 6–8 reps | @9 |
| Superset | ||||
| 4A | Face Pull | 3 | 15–20 reps | @8 |
| 4B | Standing Pullover (Cable) | 3 | 15–20 reps | @8 |
| Superset | ||||
| 5A | Overhead Tricep Extension (Dumbbell) | 3 | 8–10 reps | @8 |
| 5B | Alternating Dumbbell Curl | 3 | 8–10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3–5 reps | @8 |
| 2 | Leg Press | 3 | 8–10 reps | @8 |
| 3 | Leg Curl | 3 | 12–15 reps | @8 |
| 4 | Lat Pulldown (Single Arm) | 3 | 8–10 reps | @8 |
| 5 | Hanging Leg Raise | 3 | 12–20 reps | @8 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Blind Barbell 4d/w is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Blind Barbell 4d/w is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Blind Barbell 4d/w is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
