Bigger, Leaner, Stronger (BLS)
General
Intermediate
Barbell
Plan Details
The Bigger, Leaner, Stronger (BLS) routine by rlind10 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 56 min
5 exercises
Barbell Incline Bench Press
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Tue
Back
Est. 58 min
5 exercises
Barbell Deadlift
3 Sets x 4 Reps
Barbell Row
3 Sets x 4 Reps
Pull-Up
3 Sets x 4 Reps
Dumbbell One-Arm Row
3 Sets x 4 Reps
Barbell Bent-Over Row
3 Sets x 4 Reps
Wed
Shoulders
Est. 48 min
4 exercises
Barbell Shoulder Press
3 Sets x 4 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 4 Reps
Thu
Arms
Est. 59 min
5 exercises
EZ Bar Curl
3 Sets x 4 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 4 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 4 Reps
Sun
Legs
Est. 60 min
5 exercises
Barbell Squat
3 Sets x 4 Reps
Machine Leg Press
3 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 4 Reps
Any
Abs
Est. 111 min
10 exercises
Oblique Crunch
3 Sets x 4 Reps
Sit-Up
3 Sets x 4 Reps
Seated Leg Tuck
3 Sets x 4 Reps
Air Bike
3 Sets x 4 Reps
Scissor Kick
3 Sets x 4 Reps
Leg Raise
3 Sets x 4 Reps
Toe Touches
3 Sets x 4 Reps
Crunch
3 Sets x 4 Reps
V-Up
3 Sets x 4 Reps
Seated Leg Tuck
3 Sets x 4 Reps
Any
Cardio
Est. 240 min
6 exercises
Running
1 Set
Rowing
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Treadmill Running
1 Set
Walking
1 Set
