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BLS - Phase 3 (Weeks 19-26)
General
Intermediate
Machine strength
Plan Details
The BLS - Phase 3 (Weeks 19-26) routine by rs1990 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Bigger Leaner Stronger - Phase 3 Weeks 19-26 Warm up sets: 12 reps @ 50% 10 reps @ 50% (faster) 4 reps @ 70% 1 rep @ 90% Rest: 3-4 mins between 4-6 rep exercises 1-2 mins between 8-10 rep exercises
Routine detail
Day 1
Chest & Abs
Est. 87 min
7 exercises
Dumbbell Incline Bench Press
7 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Bench Plank
3 Sets
Bench Leg Raise (Supine)
3 Sets x 20 Reps
Day 2
Back & Calves
Est. 96 min
7 exercises
Barbell Deadlift
7 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 3
Shoulders & Abs
Est. 92 min
6 exercises
Barbell Military Press
7 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Day 4
Legs
Est. 68 min
4 exercises
Barbell Squat
7 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 5
Upper Body & Abs
Est. 116 min
8 exercises
Barbell Bench Press
7 Sets x 6 Reps
EZ Bar Curl
7 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Plank
3 Sets
Air Bike
3 Sets x 20 Reps
