BLS Phase 2 - 5 Day Split
General
Beginner
Barbell
Plan Details
The BLS Phase 2 - 5 Day Split routine by ross.da.boss is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Description Working Sets: 4-6 reps at about 80-85% of 1RM. Rest 3 to 4 mins in between sets. Warm up set: 1. set: 12 reps with 50% of heavy rest 1 min 2. set: 10 reps with same weight, faster repetition rest 1min 3. set: 4 reps with 70% of heavy rest 1min 4. set: 1 rep with 90% of heavy rest 2-3 min
Routine detail
Mon
Chest and Abs
Est. 43 min
5 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
Cable Rope Face Pull
3 Sets x 10 Reps
Ab Circuit
3 Sets x 6 Reps
Tue
Back & Calves
Est. 60 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Rope Lat Pulldown
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Dumbbell Seated Calf Raise
3 Sets x 6 Reps
Wed
Shoulders & Abs
Est. 33 min
4 exercises
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 6 Reps
Ab Circuit
3 Sets x 6 Reps
Thu
Legs
Est. 41 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Fri
Upper Body & Abs
Est. 51 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Tricep Press (Supine)
3 Sets x 6 Reps
Ab Circuit
3 Sets x 6 Reps
