BLS - Phase 2 (5-Day Split)
Bulking
Intermediate
Barbell
Plan Details
The BLS - Phase 2 (5-Day Split) routine by ahmadobay is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
CHEST & ABS
Est. 78 min
11 exercises
Barbell Incline Bench Press
1 Set x 12 Reps
Barbell Incline Bench Press
1 Set x 10 Reps
Barbell Incline Bench Press
1 Set x 1 Rep
Barbell Incline Bench Press
1 Set x 1 Rep
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 2
BACK & CALVES
Est. 74 min
11 exercises
Barbell Deadlift
1 Set x 12 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Day 3
SHOULDERS & ABS
Est. 68 min
10 exercises
Barbell Military Press
1 Set x 12 Reps
Barbell Military Press
1 Set x 10 Reps
Barbell Military Press
1 Set x 4 Reps
Barbell Military Press
1 Set x 1 Rep
Barbell Military Press
3 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 4
LEGS
Est. 61 min
9 exercises
Barbell Deep Squat
1 Set x 12 Reps
Barbell Deep Squat
1 Set x 10 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
1 Set x 1 Rep
Barbell Deep Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Day 5
UPPER BODY & ABS
Est. 101 min
16 exercises
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 4 Reps
Dumbbell Incline Bench Press
1 Set x 1 Rep
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 4 Reps
Dumbbell Alternating Bicep Curl
1 Set x 1 Rep
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
