BLS Phase 2 - 5 Day Split

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Monday
Tuesday
Wednesday
Thursday
Friday

Chest and Abs 5 exercises, 42 mins

Dumbbell Incline Bench Press	3x6 reps	rest: 120s
Barbell Bench Press	3x6 reps	rest: 120s
Dumbbell Bench Press	3x6 reps	rest: 120s
Cable Rope Face Pull	3x10 reps	rest: 120s
	3x6 reps	rest: 60s

Back & Calves 7 exercises, 1 hr 0 min

Barbell Deadlift	3x6 reps	rest: 120s
Dumbbell One-Arm Row	3x6 reps	rest: 120s
Cable Rope Lat Pulldown	3x6 reps	rest: 120s
Cable Front Lat Pulldown (Close Grip)	3x6 reps	rest: 120s
Barbell Shrug	2x6 reps	rest: 120s
Dumbbell Calf Raise	3x6 reps	rest: 120s
Dumbbell Seated Calf Raise	3x6 reps	rest: 120s

Shoulders & Abs 4 exercises, 32 mins

Barbell Military Press	3x6 reps	rest: 120s
Dumbbell Seated Side Lateral Raise	3x6 reps	rest: 120s
Dumbbell Lateral Raise (Prone)	3x6 reps	rest: 120s
	3x6 reps	rest: 60s

Legs 5 exercises, 40 mins

Barbell Squat	3x6 reps	rest: 120s
Barbell Lunge	3x6 reps	rest: 120s
Barbell Front Squat	3x6 reps	rest: 120s
Calf Press On Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s

Upper Body & Abs 6 exercises, 51 mins

Dumbbell Incline Bench Press	3x6 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 120s
Barbell Curl	3x6 reps	rest: 120s
Barbell Tricep Press (Supine)	3x6 reps	rest: 120s
	3x6 reps	rest: 60s