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BLS - P1 - 5 Day Split
Bulking
Intermediate
Machine strength
Plan Details
The BLS - P1 - 5 Day Split routine by DanielGwalter is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Week 1 through 8 of the Bigger Leaner Stronger workout regime. 5 Days Per Week + 2 Rest Days 6 rep double progression Set 1 - Warmup 1 - 50% - 12 Reps Set 2 - Warmup 2 - 50% - 10 Reps Set 3 - Hard Set 1 - 6 Reps Max Set 4 - Hard Set 2 - 6 Reps Max Set 5 - Hard Set 3 - 6 Reps Max
Routine detail
Day 1
Push
Est. 39 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 Tricep Pushdown (V-Bar)
3 Sets x 6 Reps
Day 2
Pull and Calves
Est. 49 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
Calf Press On Leg Press
3 Sets x 10 Reps
Day 3
Upper Body and Core
Est. 50 min
4 exercises
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 4
Legs
Est. 50 min
4 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 5
Upper Body and Core
Est. 48 min
4 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
