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BLS Phase II - 4 day split
Cutting
Intermediate
Machine strength
Plan Details
The BLS Phase II - 4 day split routine by richardlionheart is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Michael matthews
Routine detail
Day 1
Chest, Triceps, Calves
Est. 63 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Bench Dip
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Day 2
Back, Biceps, Ab's
Est. 72 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Parallel Bar Hip Raise
3 Sets x 6 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 6 Reps
Day 3
Shoulders, Calves
Est. 62 min
7 exercises
Barbell Incline Shoulder Raise
3 Sets x 6 Reps
Smith Machine Incline Shoulder Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Cable Rope Deltoid Row
3 Sets x 6 Reps
Machine Shoulder Press
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Day 4
Legs & Ab's
Est. 62 min
7 exercises
Smith Machine Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Decline Crunch
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
Reverse Crunch
3 Sets x 6 Reps
