BLS 4 Day Phase 1
General
Beginner
Machine strength
Plan Details
The BLS 4 Day Phase 1 routine by goodcalldrew is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, triceps, calves
Est. 60 min
5 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 10 Reps
Day 2
Back, biceps, abs
Est. 61 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Day 3
Upper body, calves
Est. 57 min
5 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Front Raise
3 Sets x 6 Reps
Calf Press On Leg Press
6 Sets x 10 Reps
Day 4
Legs, abs
Est. 71 min
8 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
