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BLS 3.0 - 4 Day - Phase 1
General
Beginner
Machine strength
Plan Details
The BLS 3.0 - 4 Day - Phase 1 routine by Bazz_NL is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Bigger Leaner Stronger 4-Day Workout Routine Phase 1 By Mike Matthews Version 3
Routine detail
Day 1
Workout 1 | Push and Core
Est. 48 min
4 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Day 2
Workout 2 | Pull and Calves
Est. 46 min
4 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 3
Workout 3 | Upper Body and Core
Est. 50 min
4 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Day 4
Workout 4 | Legs
Est. 47 min
4 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
