BLS 5-Day Split
General
Beginner
Machine strength
Plan Details
The BLS 5-Day Split routine by Stang_man_07 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Back & Calves
Est. 95 min
7 exercises
Barbell Deadlift
7 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Assisted Pull-Up
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Wed
Shoulders & Abs
Est. 84 min
12 exercises
Barbell Military Press
7 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Fri
Legs
Est. 75 min
5 exercises
Barbell Deep Squat
7 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Sat
Upper Body & Abbs
Est. 108 min
14 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Barbell Incline Bench Press
7 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Crunch
1 Set x 20 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Sun
Chest & Abs
Est. 91 min
13 exercises
Barbell Incline Bench Press
7 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Machine Ab Crunch
1 Set x 20 Reps
Plank
1 Set
Leg Raise
1 Set x 20 Reps
Machine Ab Crunch
1 Set x 20 Reps
Plank
1 Set
Leg Raise
1 Set x 20 Reps
Machine Ab Crunch
1 Set x 20 Reps
Plank
1 Set
Leg Raise
1 Set x 20 Reps
