Loading...
BLS by Shawn
Bulking
Intermediate
Machine strength
Plan Details
The BLS by Shawn routine by shawnms99 is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bigger, Leaner, Stronger, as interpreted by Shawn
Routine detail
Day 1
Chest
Est. 31 min
5 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 6 Reps
Day 2
Legs
Est. 53 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Day 3
Back
Est. 99 min
10 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Day 4
Shoulders
Est. 48 min
8 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Shoulder Press
3 Sets x 6 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Day 5
Upper Body (Arms)
Est. 97 min
11 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
Day 6
Cardio 1
Est. 32 min
1 exercise
Indoor Cycling
3 Sets
Day 7
Cardio 2
Est. 32 min
1 exercise
Indoor Cycling
3 Sets
Day 8
Cardio 3
Est. 32 min
1 exercise
Indoor Cycling
3 Sets
Day 9
Cardio 4 Erg
Est. 22 min
1 exercise
Rowing
3 Sets
Day 10
Core
Est. 157 min
12 exercises
Cable Seated Crunch
3 Sets x 10 Reps
Medicine Ball Rotation
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 6 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Crunch
3 Sets x 30 Reps
V-Up
3 Sets x 20 Reps
