Loading...
BLS
General
Beginner
Barbell
Plan Details
The BLS routine by solma is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Micheal Mathews Bigger, Leaner, Stronger, 5 day split.
Routine detail
Day 1
Back & Calves
Est. 48 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 2
Shoulders & Arms
Est. 34 min
5 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 5 Reps
Day 3
Chest and Tri
Est. 36 min
5 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Day 4
Legs
Est. 38 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 5 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 5 Reps
Day 5
Upper body
Est. 35 min
5 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 6
Abs
Est. 28 min
5 exercises
Barbell Press Sit-Up
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Plank
1 Set
