BLS - Phase 5 (Weeks 37-44)
Shared By : rs1990
Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 22 / 339

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Description

Bigger Leaner Stronger - Phase 5
Weeks 37-44
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 Incline Bench Press Barbell Incline Bench Press 180 sec 6 7 Progress Chart

Chest

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

Chest

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

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 90 sec 10 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 120 sec 6 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 90 sec 6 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 120 sec 10 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 90 sec 20 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 90 sec 6 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

Abs

6 Pack Abs 60 sec - 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 6 3 Progress Chart

Shoulders

Barbell Rear Delt Row Barbell Rear Delt Row 180 sec 6 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
Day 4 Legs
Muscle Exercise Name Timer Reps Sets Track

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

Upper Legs

Barbell Hack Squat Barbell Hack Squat 180 sec 6 3 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 180 sec 6 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

Abs

6 Pack Abs 60 sec - 3 Progress Chart
Day 5 Upper Body & Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 180 sec 8 7 Progress Chart

Biceps

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

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 180 sec 6 3 Progress Chart

Back

Chin Up Chin Up 60 sec 8 3 Progress Chart

Triceps

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

Abs

Cable Crunch Cable Crunch 90 sec 20 3 Progress Chart

Abs

6 Pack Abs 60 sec - 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