BLS Phase 1
General
Intermediate
Machine strength
Plan Details
The BLS Phase 1 routine by renies is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Calves
Est. 234 min
7 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Machine Dip
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 12 Reps
Recumbent Bike
1 Set
Elliptical Training
1 Set
Tue
Back & Abs
Est. 94 min
10 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Leg Raise with Hip Thrust
3 Sets x 20 Reps
Leverage Machine Iso Row
3 Sets x 6 Reps
Leverage Machine High Row
3 Sets x 6 Reps
Wed
Shoulders & Calves
Est. 91 min
8 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
5-10-15
3 Sets x 30 Reps
Elliptical Training
1 Set
Decline Crunch
3 Sets x 6 Reps
Hanging Knee Raise
3 Sets x 6 Reps
Thu
Upper Body & Abs
Est. 240 min
10 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Elliptical Training
1 Set
Machine Ab Crunch
3 Sets x 6 Reps
Fri
Legs & Shoulders
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
