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BLS Phase 2 - 5 Day Split
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The BLS Phase 2 - 5 Day Split routine by mattsbackup is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Description 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 and Abs
Est. 65 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Push-Up
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Crunch
3 Sets x 8 Reps
Walking
1 Set
Tue
Back & Calves
Est. 65 min
6 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Shrug
2 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Treadmill Running
1 Set
Wed
Shoulders & Abs
Est. 56 min
5 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 6 Reps
Air Bike
3 Sets x 8 Reps
Walking
1 Set
Thu
Legs
Est. 56 min
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Walking
1 Set
Fri
Upper Body & Abs
Est. 73 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Walking
1 Set
