BLS - Phase 4 (Weeks 28-35)
Shared By : rs1990
Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
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Description

Bigger Leaner Stronger - Phase 4
Weeks 28-35
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

Strength Week workouts performed every fourth week of the program with a deload (70% of normal weight) week at the end: (1,2,3,SW,5,6,7,SW,Deload)

Day 1 Chest & Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 180 sec 6 7 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 180 sec 6 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 180 sec 6 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 180 sec 6 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 20 3 Progress Chart

Abs

6 Pack Abs 60 sec - 1 Progress Chart
Day 2 Back & Calves
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 180 sec 6 7 Progress Chart

Back

Back Extension Machine Back Extension Machine 180 sec 6 3 Progress Chart

Back

T Bar Row T Bar Row 180 sec 6 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 20 3 Progress Chart

Back

Chin Up Chin Up 180 sec 6 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 20 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 120 sec 10 3 Progress Chart
Day 3 Shoulders & Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Seated Press Barbell Seated Press 180 sec 6 7 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 180 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 180 sec 10 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 20 3 Progress Chart

Abs

6 Pack Abs 60 sec - 1 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 180 sec 6 3 Progress Chart
Day 4 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Front Squat Barbell Front Squat 180 sec 6 7 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 180 sec 6 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 120 sec 10 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 20 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 3 Progress Chart
Day 5 Upper Body & Abs
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Curl EZ Bar Curl 180 sec 6 7 Progress Chart

Abs

Cable Crunch Cable Crunch 90 sec 20 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 120 sec 10 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 8 3 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart
Day 6 Strength Week - Day 1
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Seated Press Barbell Seated Press 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart
Day 7 Strength Week - Day 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart