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BLS 5d/w
Bulking
Intermediate
Machine strength
Plan Details
The BLS 5d/w routine by johngustavo@gmail.com is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Based on Biggger Leaner Stronger Book
Routine detail
Day 1
CHEST and CALFS
Est. 65 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 8 Reps
Jump Rope
1 Set
Day 2
BACK AND ABS
Est. 64 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
one arm cable pulldown
3 Sets x 6 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Rowing
1 Set
Day 3
SHOULDERS AND CALFS
Est. 65 min
6 exercises
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Cable Rope Deltoid Row
3 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Jump Rope
1 Set
Day 4
UPPER BODY AND ABS
Est. 73 min
7 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Parallel Bar Hip Raise
4 Sets x 6 Reps
Treadmill Running
1 Set
Day 5
LEGS CALFS SHOULDERS
Est. 74 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Rowing
1 Set
Day 6
crossfit
Est. 62 min
1 exercise
Mountain Biking
1 Set
