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BLS 8 weeks
General
Intermediate
Barbell
Plan Details
The BLS 8 weeks routine by BradfordPayne is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 59 min
6 exercises
Barbell Incline Bench Press
7 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 2
Back
Est. 59 min
5 exercises
Barbell Romanian Deadlift
7 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 3
Shoulders
Est. 54 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Military Press
7 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 4
Legs
Est. 54 min
5 exercises
Barbell Squat
7 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Glute Bridge
3 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Day 5
Arms
Est. 61 min
6 exercises
Barbell Bench Press
7 Sets x 8 Reps
EZ Bar Curl
5 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
