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!

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

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

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Tricep Rope Push Down (Cable)

Incline Chest Fly (Dumbbell)

Incline Tricep Extension (Dumbbell)

Skull Crusher (Barbell)

Chest & Triceps

Squat (Barbell)

Leg Extension

Step-Up (Weighted)

Lying Leg Curl

LEGS

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Abs Crunch (Weighted)

Ab Wheel

Lying Leg Raise

Shoulders & Abs

Trap Bar Deadlift

Bicep Curl (EZ Bar)

Barbell Row

Lat Pulldown

Deadlift (Barbell)

Lat Pulldown (Close Grip)

Bicep Curl (Dumbbell)

Back & Biceps

Hanging Leg Raise

PHASE 1 

Deload

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