logo
BoostcampPNG

Blind Barbell 4d/w

by Florian S.

Program Description

Unlock your strength potential with the Blind Barbell 4d/w program, a focused 6-week training plan designed for serious lifters. Committing just four days a week, you'll dive into a balanced regimen that emphasizes barbell movements to enhance your power and muscle definition. Each session is crafted to challenge your limits while promoting optimal recovery, ensuring you build strength efficiently. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 27, 2025 01:51
  • Last Edited
    Oct 27, 2025 01:53
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.2%
Lats
10.8%
Upper Back
10.4%
Triceps
8.7%
Biceps
8.4%
Middle Delts
7.4%
Quadriceps
7.2%
Front Delts
7.2%
Chest
6.4%
Abs
6.2%
Glutes
6%
Calves
2.9%
Rear Delts
2.6%
Lower Back
2.2%
Adductors
1.6%
Forearms
0.4%
Abductors
0.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
4
15-20 reps
-
5
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
4
15-20 reps
-
5
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
4
15-20 reps
-
5
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
4
15-20 reps
-
5
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
4
15-20 reps
-
5
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
4
15-20 reps
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Single Arm Row (Cable)
4
10-12 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
4A
Face Pull
3
15-20 reps
RPE 8
4B
Standing Pullover (Cable)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
5B
Alternating Dumbbell Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Single Arm Row (Cable)
4
10-12 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
4A
Face Pull
3
15-20 reps
RPE 8
4B
Standing Pullover (Cable)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
5B
Alternating Dumbbell Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Single Arm Row (Cable)
4
10-12 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
4A
Face Pull
3
15-20 reps
RPE 8
4B
Standing Pullover (Cable)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
5B
Alternating Dumbbell Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Single Arm Row (Cable)
4
10-12 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
4A
Face Pull
3
15-20 reps
RPE 8
4B
Standing Pullover (Cable)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
5B
Alternating Dumbbell Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Single Arm Row (Cable)
4
10-12 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
4A
Face Pull
3
15-20 reps
RPE 8
4B
Standing Pullover (Cable)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
5B
Alternating Dumbbell Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Single Arm Row (Cable)
4
10-12 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
4A
Face Pull
3
15-20 reps
RPE 8
4B
Standing Pullover (Cable)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
5B
Alternating Dumbbell Curl
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
12-20 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@7-8
@7-8
@7-8
@7-8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7-8
@7-8
@7-8
@7-8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@7-8
@7-8
@7-8
@7-8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7-8
@7-8
@7-8
3
Lying Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
5
Cable Crunch
1 Set
1 Set
1 Set
-
-
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Single Arm Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
3
One Arm Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4A
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
4B
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
5A
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5B
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8
@8
2
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Hanging Leg Raise
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@8
@8