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BLS - 4 Day - Garage Gym *Updated - 9/3/2025

by Austin P.
1 athletes joined
4.0
(1 rating)

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 Updated June 2025

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2025 05:51
  • Last Edited
    Sep 12, 2025 02:27

Summary

Unleash your strength with the BLS - 4 Day Garage Gym program, a comprehensive 10-week training plan designed for dedicated lifters. This program focuses on four key muscle groups each week—Chest & Triceps, Legs, Shoulders & Abs, and Back & Biceps—ensuring balanced development and muscle growth. With a mix of barbell, dumbbell, and cable exercises, you'll be challenged to push your limits and achieve your fitness goals. Perfect for those with garage gym setups, this program offers the flexibility and intensity you need to transform your physique. Get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Abs
12.1%
Hamstrings
8.9%
Biceps
8.2%
Glutes
8%
Lats
7.9%
Upper Back
7.9%
Triceps
6.9%
Front Delts
6.6%
Chest
5.9%
Middle Delts
5.9%
Rear Delts
3.4%
Lower Back
2.4%
Forearms
1.4%
Adductors
1.3%
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ON THE BOOSTCAMP APP FOR FREE
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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
Tricep Rope Push Down (Cable)
1
8-12 reps
60%
3
Incline Chest Fly (Dumbbell)
3
6 reps
85%
4
Incline Tricep Extension (Dumbbell)
1
12 reps
85%
5
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Chest Fly (Dumbbell)
3
6 reps
85%
3
Incline Tricep Extension (Dumbbell)
1
12 reps
85%
4
Tricep Rope Push Down (Cable)
1
8-12 reps
60%
5
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Chest Fly (Dumbbell)
3
6 reps
85%
3
Incline Tricep Extension (Dumbbell)
1
12 reps
85%
4
Tricep Rope Push Down (Cable)
1
8-12 reps
60%
5
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Chest Fly (Dumbbell)
3
6 reps
85%
3
Incline Tricep Extension (Dumbbell)
1
12 reps
85%
4
Tricep Rope Push Down (Cable)
1
8-12 reps
60%
5
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Chest Fly (Dumbbell)
3
6 reps
85%
3
Incline Tricep Extension (Dumbbell)
1
12 reps
85%
4
Tricep Rope Push Down (Cable)
1
8-12 reps
60%
5
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Chest Fly (Dumbbell)
3
6 reps
85%
3
Incline Tricep Extension (Dumbbell)
1
12 reps
85%
4
Tricep Rope Push Down (Cable)
1
8-12 reps
60%
5
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Chest Fly (Dumbbell)
3
6 reps
85%
3
Incline Tricep Extension (Dumbbell)
1
12 reps
85%
4
Tricep Rope Push Down (Cable)
1
8-12 reps
60%
5
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Chest Fly (Dumbbell)
3
6 reps
85%
3
Incline Tricep Extension (Dumbbell)
1
12 reps
85%
4
Tricep Rope Push Down (Cable)
1
8-12 reps
60%
5
Skull Crusher (Barbell)
1
8-12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Incline Chest Fly (Dumbbell)
3
6 reps
85%
3
Incline Tricep Extension (Dumbbell)
1
12 reps
85%
4
Tricep Rope Push Down (Cable)
1
8-12 reps
60%
5
Skull Crusher (Barbell)
1
8-12 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
Squat (Barbell)
3
6 reps
85%
2
Leg Extension
3
6 reps
85%
3
Step-Up (Weighted)
3
12 reps
70%
4
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
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
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
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
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
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
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
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
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
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
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
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
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
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
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
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
Lying Leg Curl
3
15-20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
50%
2
Step-Up (Weighted)
3
12 reps
70%
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
12 reps
70%
4
Abs Crunch (Weighted)
3
10-20 reps
-
5
Ab Wheel
3
AMRAP
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
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
12 reps
70%
4
Abs Crunch (Weighted)
3
10-20 reps
-
5
Ab Wheel
3
AMRAP
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
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
12 reps
70%
4
Abs Crunch (Weighted)
3
10-20 reps
-
5
Ab Wheel
3
AMRAP
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
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
12 reps
70%
4
Abs Crunch (Weighted)
3
10-20 reps
-
5
Ab Wheel
3
AMRAP
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
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
12 reps
70%
4
Abs Crunch (Weighted)
3
10-20 reps
-
5
Ab Wheel
3
AMRAP
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
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
12 reps
70%
4
Abs Crunch (Weighted)
3
10-20 reps
-
5
Ab Wheel
3
AMRAP
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
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
12 reps
70%
4
Abs Crunch (Weighted)
3
10-20 reps
-
5
Ab Wheel
3
AMRAP
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
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
12 reps
70%
4
Abs Crunch (Weighted)
3
10-20 reps
-
5
Ab Wheel
3
AMRAP
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
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
12 reps
70%
4
Abs Crunch (Weighted)
3
10-20 reps
-
5
Ab Wheel
3
AMRAP
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
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
Trap Bar Deadlift
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
12 reps
70%
3
Barbell Row
3
12 reps
70%
4
Lat Pulldown
3
12 reps
85%
5
Deadlift (Barbell)
3
6 reps
85%
6
Lat Pulldown (Close Grip)
3
12 reps
70%
7
Bicep Curl (Dumbbell)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
12 reps
70%
3
Barbell Row
3
12 reps
70%
4
Lat Pulldown
3
12 reps
85%
5
Deadlift (Barbell)
3
6 reps
85%
6
Lat Pulldown (Close Grip)
3
12 reps
70%
7
Bicep Curl (Dumbbell)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
12 reps
70%
3
Barbell Row
3
12 reps
70%
4
Lat Pulldown
3
12 reps
85%
5
Deadlift (Barbell)
3
6 reps
85%
6
Lat Pulldown (Close Grip)
3
12 reps
70%
7
Bicep Curl (Dumbbell)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
12 reps
70%
3
Barbell Row
3
12 reps
70%
4
Lat Pulldown
3
12 reps
85%
5
Deadlift (Barbell)
3
6 reps
85%
6
Lat Pulldown (Close Grip)
3
12 reps
70%
7
Bicep Curl (Dumbbell)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
12 reps
70%
3
Barbell Row
3
12 reps
70%
4
Lat Pulldown
3
12 reps
85%
5
Deadlift (Barbell)
3
6 reps
85%
6
Lat Pulldown (Close Grip)
3
12 reps
70%
7
Bicep Curl (Dumbbell)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
12 reps
70%
3
Barbell Row
3
12 reps
70%
4
Lat Pulldown
3
12 reps
85%
5
Deadlift (Barbell)
3
6 reps
85%
6
Lat Pulldown (Close Grip)
3
12 reps
70%
7
Bicep Curl (Dumbbell)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
12 reps
70%
3
Barbell Row
3
12 reps
70%
4
Lat Pulldown
3
12 reps
85%
5
Deadlift (Barbell)
3
6 reps
85%
6
Lat Pulldown (Close Grip)
3
12 reps
70%
7
Bicep Curl (Dumbbell)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
12 reps
70%
3
Barbell Row
3
12 reps
70%
4
Lat Pulldown
3
12 reps
85%
5
Deadlift (Barbell)
3
6 reps
85%
6
Lat Pulldown (Close Grip)
3
12 reps
70%
7
Bicep Curl (Dumbbell)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
85%
2
Bicep Curl (EZ Bar)
3
12 reps
70%
3
Barbell Row
3
12 reps
70%
4
Lat Pulldown
3
12 reps
85%
5
Deadlift (Barbell)
3
6 reps
85%
6
Lat Pulldown (Close Grip)
3
12 reps
70%
7
Bicep Curl (Dumbbell)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
50%
2
Bicep Curl (EZ Bar)
3
6 reps
85%
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
60%
3
Incline Chest Fly (Dumbbell)
3 Sets
6 Reps
85%
4
Incline Tricep Extension (Dumbbell)
1 Set
12 Reps
85%
5
Skull Crusher (Barbell)
1 Set
8-12 Reps
60%
Day 2
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
Lying Leg Curl
3 Sets
15-20 Reps
60%
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
12 Reps
70%
4
Abs Crunch (Weighted)
3 Sets
10-20 Reps
-
5
Ab Wheel
3 Sets
AMRAP
@10
6
Lying Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Trap Bar Deadlift
3 Sets
6 Reps
85%
2
Bicep Curl (EZ Bar)
3 Sets
12 Reps
70%
3
Barbell Row
3 Sets
12 Reps
70%
4
Lat Pulldown
3 Sets
12 Reps
85%
5
Deadlift (Barbell)
3 Sets
6 Reps
85%
6
Lat Pulldown (Close Grip)
3 Sets
12 Reps
70%
7
Bicep Curl (Dumbbell)
3 Sets
6 Reps
85%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Austin P.Age 61, Man
3 months ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Nice program that I can complete in an in my garage gym with consistent gains