BLS - 4 Day - Garage Gym

by Austin P.

3 athletes joined

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

Program Overview

Level
Intermediate, Novice
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Sep 20, 2024 12:26
Last Edited
Jun 18, 2025 11:49

Summary

Transform your training with the BLS - 4 Day - Garage Gym program, designed for those who want to maximize their strength and conditioning over 10 weeks. This structured plan focuses on four key workouts each week, targeting all major muscle groups through a mix of barbell and dumbbell exercises. With an emphasis on compound movements like squats, deadlifts, and bench presses, you'll build muscle and power while enhancing your core stability. Perfect for garage gym enthusiasts ready to push their limits and achieve serious results!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

Day 1

Bench Press (Barbell)

6 reps

85%

Incline Bench Press (Barbell)

6 reps

85%

Bench Press (Dumbbell)

6 reps

85%

Seated Cable Crunch

10-20 reps

Day 1

Bench Press (Barbell)

6 reps

85%

Incline Bench Press (Barbell)

6 reps

85%

Bench Press (Dumbbell)

6 reps

85%

Seated Cable Crunch

10-20 reps

Day 1

Bench Press (Barbell)

6 reps

85%

Incline Bench Press (Barbell)

6 reps

85%

Bench Press (Dumbbell)

6 reps

85%

Seated Cable Crunch

10-20 reps

Day 1

Bench Press (Barbell)

6 reps

85%

Incline Bench Press (Barbell)

6 reps

85%

Bench Press (Dumbbell)

6 reps

85%

Seated Cable Crunch

10-20 reps

Day 1

Bench Press (Barbell)

3 reps

85%

Incline Bench Press (Barbell)

3 reps

85%

Bench Press (Dumbbell)

3 reps

85%

Day 1

Bench Press (Barbell)

6 reps

85%

Incline Bench Press (Barbell)

6 reps

85%

Incline Chest Fly (Dumbbell)

6 reps

85%

Lying Leg Raise

AMRAP

Day 1

Bench Press (Barbell)

6 reps

85%

Incline Bench Press (Barbell)

6 reps

85%

Incline Chest Fly (Dumbbell)

6 reps

85%

Lying Leg Raise

AMRAP

Day 1

Bench Press (Barbell)

6 reps

85%

Incline Bench Press (Barbell)

6 reps

85%

Incline Chest Fly (Dumbbell)

6 reps

85%

Lying Leg Raise

AMRAP

Day 1

Bench Press (Barbell)

6 reps

85%

Incline Bench Press (Barbell)

6 reps

85%

Incline Chest Fly (Dumbbell)

6 reps

85%

Lying Leg Raise

AMRAP

Day 1

Bench Press (Barbell)

3 reps

85%

Incline Bench Press (Barbell)

3 reps

85%

Bench Press (Dumbbell)

3 reps

85%

Day 2

Deadlift (Barbell)

6 reps

85%

Single Arm Row (Dumbbell)

6 reps

85%

Lat Pulldown

6 reps

85%

Standing Calf Raise

6 reps

85%

Day 2

Deadlift (Barbell)

6 reps

85%

Single Arm Row (Dumbbell)

6 reps

85%

Lat Pulldown

6 reps

85%

Standing Calf Raise

6 reps

85%

Day 2

Deadlift (Barbell)

6 reps

85%

Single Arm Row (Dumbbell)

6 reps

85%

Lat Pulldown

6 reps

85%

Standing Calf Raise

6 reps

85%

Day 2

Deadlift (Barbell)

6 reps

85%

Single Arm Row (Dumbbell)

6 reps

85%

Lat Pulldown

6 reps

85%

Standing Calf Raise

6 reps

85%

Day 2

Deadlift (Barbell)

3 reps

85%

Lat Pulldown

3 reps

85%

Barbell Row

3 reps

85%

Day 2

Deadlift (Barbell)

6 reps

85%

Seated Row (Cable)

6 reps

85%

Lat Pulldown (Close Grip)

6 reps

85%

Seated Calf Raise

6 reps

85%

Day 2

Deadlift (Barbell)

6 reps

85%

Seated Row (Cable)

6 reps

85%

Lat Pulldown (Close Grip)

6 reps

85%

Seated Calf Raise

6 reps

85%

Day 2

Deadlift (Barbell)

6 reps

85%

Seated Row (Cable)

6 reps

85%

Lat Pulldown (Close Grip)

6 reps

85%

Seated Calf Raise

6 reps

85%

Day 2

Deadlift (Barbell)

6 reps

85%

Seated Row (Cable)

6 reps

85%

Lat Pulldown (Close Grip)

6 reps

85%

Seated Calf Raise

6 reps

85%

Day 2

Deadlift (Barbell)

3 reps

85%

Lat Pulldown

3 reps

85%

Barbell Row

3 reps

85%

Day 3

Overhead Press (Barbell)

6 reps

85%

Lateral Raise (Dumbbell)

6 reps

85%

Bicep Curl (Barbell)

6 reps

85%

Abs Crunch (Weighted)

10-20 reps

Day 3

Overhead Press (Barbell)

6 reps

85%

Lateral Raise (Dumbbell)

6 reps

85%

Bicep Curl (Barbell)

6 reps

85%

Abs Crunch (Weighted)

10-20 reps

Day 3

Overhead Press (Barbell)

6 reps

85%

Lateral Raise (Dumbbell)

6 reps

85%

Bicep Curl (Barbell)

6 reps

85%

Abs Crunch (Weighted)

10-20 reps

Day 3

Overhead Press (Barbell)

6 reps

85%

Lateral Raise (Dumbbell)

6 reps

85%

Bicep Curl (Barbell)

6 reps

85%

Abs Crunch (Weighted)

10-20 reps

Day 3

Squat (Barbell)

3 reps

85%

Leg Extension

3 reps

85%

Lying Leg Curl

3 reps

85%

Day 3

Overhead Press (Barbell)

6 reps

85%

Lateral Raise (Dumbbell)

6 reps

85%

Hammer Curl

6 reps

85%

Abs Crunch (Weighted)

10-20 reps

Day 3

Overhead Press (Barbell)

6 reps

85%

Lateral Raise (Dumbbell)

6 reps

85%

Hammer Curl

6 reps

85%

Abs Crunch (Weighted)

10-20 reps

Day 3

Overhead Press (Barbell)

6 reps

85%

Lateral Raise (Dumbbell)

6 reps

85%

Hammer Curl

6 reps

85%

Abs Crunch (Weighted)

10-20 reps

Day 3

Overhead Press (Barbell)

6 reps

85%

Lateral Raise (Dumbbell)

6 reps

85%

Hammer Curl

6 reps

85%

Abs Crunch (Weighted)

10-20 reps

Day 3

Squat (Barbell)

3 reps

85%

Leg Extension

3 reps

85%

Lying Leg Curl

3 reps

85%

Day 4

Squat (Barbell)

6 reps

85%

Leg Extension

6 reps

85%

Lying Leg Curl

6 reps

85%

Seated Calf Raise

6 reps

85%

Day 4

Squat (Barbell)

6 reps

85%

Leg Extension

6 reps

85%

Lying Leg Curl

6 reps

85%

Seated Calf Raise

6 reps

85%

Day 4

Squat (Barbell)

6 reps

85%

Leg Extension

6 reps

85%

Lying Leg Curl

6 reps

85%

Seated Calf Raise

6 reps

85%

Day 4

Squat (Barbell)

6 reps

85%

Leg Extension

6 reps

85%

Lying Leg Curl

6 reps

85%

Seated Calf Raise

6 reps

85%

Day 4

Squat (Barbell)

6 reps

85%

Romanian Deadlift (Barbell)

6 reps

85%

Lying Leg Curl

6 reps

85%

Standing Calf Raise

6 reps

85%

Day 4

Squat (Barbell)

6 reps

85%

Romanian Deadlift (Barbell)

6 reps

85%

Lying Leg Curl

6 reps

85%

Standing Calf Raise

6 reps

85%

Day 4

Squat (Barbell)

6 reps

85%

Romanian Deadlift (Barbell)

6 reps

85%

Lying Leg Curl

6 reps

85%

Standing Calf Raise

6 reps

85%

Day 4

Squat (Barbell)

6 reps

85%

Romanian Deadlift (Barbell)

6 reps

85%

Lying Leg Curl

6 reps

85%

Standing Calf Raise

6 reps

85%

Day 1

Bench Press (Barbell)

3 Sets

6 Reps

85%

Incline Bench Press (Barbell)

3 Sets

6 Reps

85%

Bench Press (Dumbbell)

3 Sets

6 Reps

85%

Seated Cable Crunch

3 Sets

10-20 Reps

Day 2

Deadlift (Barbell)

3 Sets

6 Reps

85%

Single Arm Row (Dumbbell)

3 Sets

6 Reps

85%

Lat Pulldown

3 Sets

6 Reps

85%

Standing Calf Raise

1 Set

6 Reps

85%

Day 3

Overhead Press (Barbell)

3 Sets

6 Reps

85%

Lateral Raise (Dumbbell)

3 Sets

6 Reps

85%

Bicep Curl (Barbell)

3 Sets

6 Reps

85%

Abs Crunch (Weighted)

3 Sets

10-20 Reps

Day 4

Squat (Barbell)

3 Sets

6 Reps

85%

Leg Extension

3 Sets

6 Reps

85%

Lying Leg Curl

3 Sets

6 Reps

85%

Seated Calf Raise

3 Sets

6 Reps

85%