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BLS
Bulking
Intermediate
Barbell
Plan Details
The BLS routine by ashwynn is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 9
Chest + abs
Est. 31 min
5 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 10
back + calves
Est. 52 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 5 Reps
Barbell Behind the Back Shrug
2 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 5 Reps
Day 11
shoulders + abs
Est. 34 min
6 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 5 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Dumbbell Side Bend
2 Sets x 8 Reps
Day 12
legs
Est. 43 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 5 Reps
Day 13
upper body and abs
Est. 47 min
7 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
