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Total Body Blueprint
General
Advanced
Machine strength
Plan Details
The Total Body Blueprint routine by blakerogers is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
A routine that uses 5 days a week.
Routine detail
Mon
Back
Est. 54 min
6 exercises
Barbell Deadlift
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 14 Reps
Barbell Pullover
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Tue
Shoulders
Est. 64 min
8 exercises
Cable Rope Deltoid Row
3 Sets x 14 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Upright Row
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Scarecrows
3 Sets x 10 Reps
Wed
Legs
Est. 63 min
6 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
5 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Thu
Chest
Est. 68 min
7 exercises
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Reverse Crunch
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Fri
Arms
Est. 55 min
7 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
