Bls Programme

BLS WORKOUT
WEEKS 1-8 DAY 1 CHEST AND ABS

EXERCISE SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1
Warm Up 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x

Incline Bench Incline Bench Incline Bench
BARBELL INCLINE BENCH
PRESS 6 6 6 6 6 6 6
DUMBBELL INCLINE BENCH
PRESS 6 6 6 6 6 6 6
FLAT BARBELL BENCH
PRESS 6 6 6 6 6 6 6
ROPE FACE PULLS 8 8 8 8 8 8 8
ABS CIRCUIT_ (Weighted Pull
Down, Hanging Leg Raise,
Bicycle Crunches) 10 10 10 10 10 10 10
NB. Rest 3-4 Minutes between sets on all days.

NB 2. Rep ranges should be 4-6, once 6 reps reached increase the weight
WEEKS 1-8 DAY 2 BACK AND CALVES

Warm Up 12 x Barbell Deadlift, 8 x 12 x Barbell Deadlift, 8 x 12 x Barbell Deadlift, 8 x

Barbell Deadlift Barbell Deadlift Barbell Deadlift
BARBELL DEADLIFT 6 6 6 6 6 6 6
BARBELL ROW 6 6 6 6 6 6 6
WIDE GRIP PULL UP
(WEIGHTED) 6 6 6 6 6 6 6
CLOSE GRIP LAT PULL DOWN
6 6 6 6 6 6 6
BARBELL SHRUG 8 8 10 8 8 10 8
CALF WORKOUT A
WEEKS 1-8 DAY 3 SHOULDERS AND ABS

Warm Up 12 x Barbell Mil Press, 8 x 12 x Barbell Mil Press, 8 x 12 x Barbell Mil Press, 8 x
Barbell Mil Press Barbell Mil Press Barbell Mil Press
BARBELL MIL PRESS 6 6 6 6 6 6 6
SIDE LAT RAISE 6 6 6 6 6 6 6
BENT-OVER REAR DELT
RAISE 6 6 6 6 6 6 6
WEEKS 1-8 DAY 4 LEGS

Warm Up 12 x Barbell Squat, 8 x 12 x Barbell Squat, 8 x 12 x Barbell Squat, 8 x

Barbell Squat Barbell Squat Barbell Squat
BARBELL SQUAT 6 6 6 6 6 6 6
LEG PRESS 6 6 6 6 6 6 6
ROMANIAN DEADLIFT 6 6 6 6 6 6 6
CALF WORKOUT B
WEEKS 1-8 DAY 5 UPPER BODY

Warm Up 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x

Incline Bench Incline Bench Incline Bench
INCLINE BARBELL BENCH
PRESS 8 8 8 8 8 8 8
BARBELL CURL 6 6 6 6 6 6 6
CLOSE GRIP BENCH PRESS 6 6 6 6 6 6 6
ALTERNATING DUMBBELL
CURL 8 8 8 8 8 8 8
SEATED TRICEP PRESS 6 6 6 6 6 6 6
SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2
12 x Incline Bench, 8 x 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x
Incline Bench Incline Bench Incline Bench Incline Bench
6 6 6 6 6 6 6 6 6 6
6 6 6 6 6 6 6 6 6 6
6 6 6 6 6 6 6 6 6 6
8 8 8 8 8 8 8 8 8 8
10 10 10 10 10 10 10 10 10 10
12 x Barbell Deadlift, 8 x 12 x Barbell Deadlift, 8 x 12 x Barbell Deadlift, 8 x 12 x Barbell Deadlift, 8 x
Barbell Deadlift Barbell Deadlift Barbell Deadlift Barbell Deadlift
6 6 6 6 6 6 6 6 6 6
6 6 6 6 6 6 6 6 6 6
6 6 6 6 6 6 6 6 6 6
6 6 6 6 6 6 6 6 6 6
8 10 8 8 10 8 8 10 8 8
12 x Barbell Mil Press, 8 x 12 x Barbell Mil Press, 8 x 12 x Barbell Mil Press, 8 x 12 x Barbell Mil Press, 8 x
Barbell Mil Press Barbell Mil Press Barbell Mil Press Barbell Mil Press
6 6 6 6 6 6 6 6 6 6
6 6 6 6 6 6 6 6 6 6
6 6 6 6 6 6 6 6 6 6
10 10 10 10 10 10 10 10 10 10
12 x Barbell Squat, 8 x 12 x Barbell Squat, 8 x 12 x Barbell Squat, 8 x 12 x Barbell Squat, 8 x
Barbell Squat Barbell Squat Barbell Squat Barbell Squat
6 6 6 6 6 6 6 6 6 6
6 6 6 6 6 6 6 6 6 6
6 6 6 6 6 6 6 6 6 6
12 x Incline Bench, 8 x 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x
Incline Bench Incline Bench Incline Bench Incline Bench
8 8 8 8 8 8 8 8 8 8
6 6 6 6 6 6 6 6 6 6
6 6 6 6 6 6 6 6 6 6
8 8 8 8 8 8 8 8 8 8
6 6 6 6 6 6 6 6 6 6
10 10 10 10 10 10 10 10 10 10
SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3
ncline Bench, 8 x 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x
ncline Bench Incline Bench Incline Bench
6 6 6 6 6 6 6
6 6 6 6 6 6 6
6 6 6 6 6 6 6
8 8 8 8 8 8 8
10 10 10 10 10 10 10

arbell Deadlift, 8 x 12 x Barbell Deadlift, 8 x 12 x Barbell Deadlift, 8 x
arbell Deadlift Barbell Deadlift Barbell Deadlift
6 6 6 6 6 6 6
6 6 6 6 6 6 6
6 6 6 6 6 6 6
6 6 6 6 6 6 6
10 8 8 10 8 8 10

arbell Mil Press, 8 x 12 x Barbell Mil Press, 8 x 12 x Barbell Mil Press, 8 x
rbell Mil Press Barbell Mil Press Barbell Mil Press
6 6 6 6 6 6 6
6 6 6 6 6 6 6
6 6 6 6 6 6 6
10 10 10 10 10 10 10

Barbell Squat, 8 x 12 x Barbell Squat, 8 x 12 x Barbell Squat, 8 x
Barbell Squat Barbell Squat Barbell Squat
6 6 6 6 6 6 6
6 6 6 6 6 6 6
6 6 6 6 6 6 6

ncline Bench, 8 x 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x
ncline Bench Incline Bench Incline Bench
8 8 8 8 8 8 8
6 6 6 6 6 6 6
6 6 6 6 6 6 6
8 8 8 8 8 8 8
6 6 6 6 6 6 6
10 10 10 10 10 10 10

Bls Programme

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Bls Programme

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BLS WORKOUT

WEEKS 1-8 DAY 1 CHEST AND ABS

Warm Up 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x

NB. Rest 3-4 Minutes between sets on all days.

WEEKS 1-8 DAY 2 BACK AND CALVES

Warm Up 12 x Barbell Deadlift, 8 x 12 x Barbell Deadlift, 8 x 12 x Barbell Deadlift, 8 x

WEEKS 1-8 DAY 3 SHOULDERS AND ABS

WEEKS 1-8 DAY 4 LEGS

Warm Up 12 x Barbell Squat, 8 x 12 x Barbell Squat, 8 x 12 x Barbell Squat, 8 x

WEEKS 1-8 DAY 5 UPPER BODY

Warm Up 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x 12 x Incline Bench, 8 x

SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3

SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3

SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3

SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3

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