BLS 5d/w
Bulking
Intermediate
Machine strength
Plan Details
The BLS 5d/w routine by johngustavo@gmail.com is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Based on Biggger Leaner Stronger Book
Routine detail
Day 1
CHEST CALFS
Est. 68 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
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
Weighted Tricep Dip
3 Sets x 6 Reps
Machine Seated Calf Raise
9 Sets x 6 Reps
Day 2
BACK AND ABS
Est. 61 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
Parallel Bar Leg Raise
3 Sets x 6 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 6 Reps
Day 3
Cardio
Est. 62 min
1 exercise
Mountain Biking
1 Set
Day 4
SHOULDERS AND CALFS
Est. 66 min
5 exercises
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
6 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
9 Sets x 6 Reps
Day 5
UPPER BODY AND ABS
Est. 80 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
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
Machine Ab Crunch
3 Sets x 6 Reps
Sit-Up
3 Sets x 6 Reps
Cable Wood Chop
3 Sets x 6 Reps
Day 6
LEGS AND SHOULDERS
Est. 76 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Calf Press On Leg Press
9 Sets x 6 Reps
Day 7
Cardio
Est. 62 min
1 exercise
Jump Rope
1 Set
