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Beyond BLB Power Week
General
Beginner
Barbell
Plan Details
The Beyond BLB Power Week routine by Nomadmaxxx is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Shoulders & Abs
Est. 69 min
6 exercises
Barbell Shoulder Press
7 Sets x 12,10,4,1,3,3,1 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Barbell Ab Rollout
4 Sets x 15 Reps
Plank
4 Sets
Any
Chest & Abs
Est. 54 min
6 exercises
Barbell Incline Bench Press
7 Sets x 12,10,4,1,3,3,1 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Barbell Ab Rollout
4 Sets x 15 Reps
Plank
4 Sets
Any
Arms
Est. 76 min
9 exercises
Dumbbell Seated Bicep Curl
6 Sets x 12,10,4,1,6,6 Reps
Dumbbell Seated Tricep Press
6 Sets x 12,10,4,1,6,6 Reps
Dumbbell Hammer Curl
2 Sets x 6 Reps
Barbell Bench Press (Close Grip)
2 Sets x 6 Reps
Barbell Curl
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Barbell Ab Rollout
4 Sets x 15 Reps
Plank
4 Sets
Any
Back & Calves
Est. 59 min
6 exercises
Barbell Deadlift
7 Sets x 12,10,4,1,3,3,1 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Single-Leg Calf Press
3 Sets x 6 Reps
Any
Legs
Est. 63 min
6 exercises
Barbell Front Squat
7 Sets x 12,10,4,1,3,3,1 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
