BLS - Phase 2 (Weeks 10-17)

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RATING: 75 (FROM 5 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bigger Leaner Stronger - Phase 2
Weeks 10-17

Warm up sets:
12 reps @ 50%
10 reps @ 50% (faster)
4 reps @ 70%
1 rep @ 90%

Rest:
3-4 mins between 4-6 rep exercises
1-2 mins between 8-10 rep exercises

Day 2
Day 1
Day 4
Day 3
Day 5

Chest & Abs 7 exercises, 1 hr 22 mins

Dumbbell Incline Bench Press	7x6 reps	rest: 180s
Barbell Bench Press	3x6 reps	rest: 180s
Dumbbell Bench Press	3x6 reps	rest: 180s
Cable Rope Face Pull	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 30s
Hanging Leg Raise	3x20 reps	rest: 30s
Bench Weighted Decline Crunch	3x20 reps	rest: 120s

Back & Calves 6 exercises, 1 hr 6 mins

Barbell Deadlift	7x6 reps	rest: 180s
Dumbbell One-Arm Row	3x6 reps	rest: 180s
Cable Seated Row	3x6 reps	rest: 180s
Barbell Shrug	3x6 reps	rest: 30s
Barbell Standing Calf Raise	3x6 reps	rest: 60s
Machine Seated Calf Raise	3x6 reps	rest: 60s

Shoulders & Abs 6 exercises, 1 hr 14 mins

Barbell Military Press	7x6 reps	rest: 180s
Dumbbell Lateral Raise	3x6 reps	rest: 180s
Dumbbell Seated Bent-Over Reverse Fly	3x6 reps	rest: 180s
Machine Ab Crunch	3x12 reps	rest: 30s
Hanging Leg Raise	3x20 reps	rest: 30s
Bench Weighted Decline Crunch	3x20 reps	rest: 120s

Legs 5 exercises, 1 hr 4 mins

Barbell Squat	7x6 reps	rest: 180s
Barbell Lunge	3x6 reps	rest: 180s
Barbell Front Squat	3x6 reps	rest: 180s
Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s

Upper Body & Abs 9 exercises, 1 hr 36 mins

Dumbbell Incline Bench Press	7x10 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 180s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 180s
EZ Bar Curl	3x6 reps	rest: 180s
Barbell Tricep Press (Supine)	3x6 reps	rest: 180s
EZ Bar Tricep Extension	3x6 reps	rest: 180s
Cable Kneeling Crunch	3x12 reps	rest: 30s
Plank	3x8 reps	rest: 30s
Side Plank	3x2 reps	rest: 30s