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BLS
Bulking
Intermediate
Body
Plan Details
The BLS routine by steve110 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
"Bigger, Leaner, Stronger" plan.
Routine detail
Mon
Chest & Abs
Est. 84 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 11 Reps
Parallel Bar Hip Flexion
3 Sets x 11 Reps
Air Bike
3 Sets x 99 Reps
Tue
Back & Calves
Est. 79 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 5 Reps
Barbell Shrug
2 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 5 Reps
Wed
Shoulders & Abs
Est. 72 min
6 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Bent-Over Raise
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 11 Reps
Parallel Bar Hip Flexion
3 Sets x 11 Reps
Air Bike
3 Sets x 99 Reps
Thu
Legs
Est. 58 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Leg Press Calf Raise
3 Sets x 9 Reps
Donkey Calf Raise
3 Sets x 9 Reps
Fri
Upper Body & Abs
Est. 71 min
8 exercises
Barbell Incline Bench Press
3 Sets x 9 Reps
Barbell Curl
3 Sets x 9 Reps
Barbell Bench Press (Close Grip)
3 Sets x 9 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 9 Reps
Dumbbell Seated Tricep Press
3 Sets x 9 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 11 Reps
Parallel Bar Hip Flexion
3 Sets x 11 Reps
Air Bike
3 Sets x 11 Reps
