Blind Barbell 4d/w

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Squat (Low Bar)

Romanian Deadlift (Barbell)

Lying Leg Curl

Calf Raise (Leg Press)

Cable Crunch

Incline Bench Press (Barbell)

Single Arm Row (Cable)

One Arm Lateral Raise (Dumbbell)

Deadlift (Barbell)

Leg Press

Leg Curl

Lat Pulldown (Single Arm)

Hanging Leg Raise

Sumo Deadlift (Barbell)

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