Loading...
BLS - Phase 4 (Weeks 28-35)
General
Intermediate
Machine strength
Plan Details
The BLS - Phase 4 (Weeks 28-35) routine by rs1990 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Bigger Leaner Stronger - Phase 4 Weeks 28-35 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 Strength Week workouts performed every fourth week of the program with a deload (70% of normal weight) week at the end: (1,2,3,SW,5,6,7,SW,Deload)
Routine detail
Day 1
Chest & Abs
Est. 75 min
6 exercises
Barbell Bench Press
7 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
6 Pack Abs
1 Set
Day 2
Back & Calves
Est. 89 min
7 exercises
Barbell Deadlift
7 Sets x 6 Reps
Machine Back Extension
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 10 Reps
Day 3
Shoulders & Abs
Est. 75 min
6 exercises
Barbell Seated Press
7 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 20 Reps
6 Pack Abs
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Day 4
Legs
Est. 77 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Front Squat
7 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Day 5
Upper Body & Abs
Est. 72 min
7 exercises
EZ Bar Curl
7 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 6
Strength Week - Day 1
Est. 21 min
3 exercises
Barbell Seated Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Day 7
Strength Week - Day 2
Est. 20 min
3 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
