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BLS - Phase 1 / 5 Day Split (Week 1-8)
General
Intermediate
Machine strength
Plan Details
The BLS - Phase 1 / 5 Day Split (Week 1-8) routine by dvids is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Working Sets: 4-6 reps at about 80-85% of 1RM. Rest 3 to 4 mins in between sets. Warm up set: 1. set: 12 reps with 50% of heavy rest 1 min 2. set: 10 reps with same weight, faster repetition rest 1min 3. set: 4 reps with 70% of heavy rest 1min 4. set: 1 rep with 90% of heavy rest 2-3 min
Routine detail
Mon
Chest & Calves
Est. 82 min
6 exercises
Barbell Incline Bench Press
7 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Machine Calf Raise
4 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Tue
Back & Abs
Est. 108 min
7 exercises
Barbell Deadlift
7 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 12 Reps
Parallel Bar Leg Raise
6 Sets x 12 Reps
Wed
Shoulders & Calves
Est. 78 min
6 exercises
Barbell Military Press
7 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Thu
Upper Body & Abs
Est. 102 min
8 exercises
Barbell Incline Bench Press
7 Sets x 10 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Seated Triceps Press
3 Sets x 6 Reps
Weighted Hanging Knee Raise
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
Fri
Legs & Shoulders
Est. 103 min
7 exercises
Machine Leg Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat
7 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
