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BLS - 4 Day - Garage Gym *Updated 1/25

by Austin P.
9 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
    Jan 11, 2025 04:31
  • Last Edited
    Jul 12, 2025 05:11

Summary

Unleash your strength with the BLS - 4 Day Garage Gym program, a comprehensive 10-week training plan designed for those committed to serious gains. This program splits your workouts across four days, targeting all major muscle groups with a mix of barbell and dumbbell exercises. Each session is crafted to maximize intensity and results, ensuring you push your limits and build muscle efficiently. Perfect for the garage gym enthusiast, this updated program will keep you motivated and on track to achieve your fitness goals. Get ready to transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Bench Press (Barbell)
3
6 reps
85%
3
Skull Crusher (Barbell)
3
10-20 reps
-
4
Tricep Extension (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
50%
2
Skull Crusher (Barbell)
3
10-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
3
Lat Pulldown
3
6 reps
85%
4
Lat Pulldown (Close Grip)
1
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
50%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
85%
2
Lateral Raise (Dumbbell)
3
6 reps
85%
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
75%
4
Lying Leg Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
50%
2
Lying Leg Raise
3
10-20 reps
-
3
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Step-Up (Weighted)
3
12 reps
70%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Step-Up (Weighted)
3
12 reps
70%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Step-Up (Weighted)
3
12 reps
70%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Step-Up (Weighted)
3
12 reps
70%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Step-Up (Weighted)
3
12 reps
70%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Step-Up (Weighted)
3
12 reps
70%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Step-Up (Weighted)
3
12 reps
70%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Step-Up (Weighted)
3
12 reps
70%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Step-Up (Weighted)
3
12 reps
70%
4
Seated Calf Raise
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
50%
2
Step-Up (Weighted)
3
12 reps
70%
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
85%
3
Skull Crusher (Barbell)
3 Sets
10-20 Reps
-
4
Tricep Extension (Barbell)
3 Sets
12 Reps
60%
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
85%
2
Bicep Curl (EZ Bar)
3 Sets
6 Reps
85%
3
Lat Pulldown
3 Sets
6 Reps
85%
4
Lat Pulldown (Close Grip)
1 Set
6 Reps
85%
Day 3
1
Overhead Press (Barbell)
3 Sets
6 Reps
85%
2
Lateral Raise (Dumbbell)
3 Sets
6 Reps
85%
3
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
75%
4
Lying Leg Raise
3 Sets
10-20 Reps
-
5
Hanging Leg Raise
3 Sets
AMRAP
-
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
85%
2
Leg Extension
3 Sets
6 Reps
85%
3
Step-Up (Weighted)
3 Sets
12 Reps
70%
4
Seated Calf Raise
3 Sets
6 Reps
85%