Loading...
BBLS 2.0 Macrocycle 3
AUDIO TIP
General
Advanced
Barbell
Plan Details
The BBLS 2.0 Macrocycle 3 routine by c_ram3000 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
The third 16 week cycle from Michael Matthews' Beyond Bigger Leaner Stronger 2.0.
Routine detail
Day 1
Upper Body A
Est. 80 min
4 exercises
Barbell Bench Press
7 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Lateral Raise
7 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Day 2
Pull
Est. 77 min
4 exercises
Trap Bar Deadlift
7 Sets x 10 Reps
Pull-Up
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Barbell Standing Calf Raise
7 Sets x 12 Reps
Day 3
Upper Body B
Est. 76 min
4 exercises
Barbell Push Press
7 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
7 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Day 4
Legs
Est. 89 min
4 exercises
Barbell Squat
7 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Barbell Standing Calf Raise
7 Sets x 12 Reps
Day 5
Upper Body C
Est. 95 min
4 exercises
Barbell Incline Bench Press
7 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
7 Sets x 12 Reps
EZ Bar Curl
7 Sets x 12 Reps
