Professional Documents
Culture Documents
BLS 5 Day Workout Routine
BLS 5 Day Workout Routine
PHASE 1
WORKOUT 1 | PUSH
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
WORKOUT 4 | LEGS
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
DELOAD 1
Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight
Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight
Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
PHASE 2
WORKOUT 1 | PUSH
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
WORKOUT 4 | LEGS
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
DELOAD 2
Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight
Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight
Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
PHASE 3
WORKOUT 1 | PUSH
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
WORKOUT 4 | LEGS
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
DELOAD 3
Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight
Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight
Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
PHASE 4
WORKOUT 1 | PUSH
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
WORKOUT 4 | LEGS
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
DELOAD 4
Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight
Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight
Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
PHASE 5
WORKOUT 1 | PUSH
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
WORKOUT 4 | LEGS
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
DELOAD 5
Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight
Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight
Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
PHASE 6
WORKOUT 1 | PUSH
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
WORKOUT 4 | LEGS
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE
DELOAD 6
Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight
Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight
Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight
WWW.LEGIONATHLETICS.COM