BLS - Phase 4 (Weeks 28-35)

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Bigger Leaner Stronger - Phase 4
Weeks 28-35
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)

Chest & Abs 6 exercises, 1 hr 14 mins

Barbell Bench Press	7x6 reps	rest: 180s
Dumbbell Bench Press	3x6 reps	rest: 180s
Dumbbell Incline Bench Press	3x6 reps	rest: 180s
Barbell Incline Bench Press	3x6 reps	rest: 180s
Cable Kneeling Crunch	3x20 reps	rest: 60s
	1x8 reps	rest: 60s

Back & Calves 7 exercises, 1 hr 28 mins

Barbell Deadlift	7x6 reps	rest: 180s
Machine Back Extension	3x6 reps	rest: 180s
T Bar Row	3x6 reps	rest: 180s
Machine Calf Raise	3x20 reps	rest: 60s
Chin-Up	3x6 reps	rest: 180s
Machine Seated Calf Raise	3x20 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 120s

Shoulders & Abs 6 exercises, 1 hr 15 mins

Barbell Seated Press	7x6 reps	rest: 180s
Dumbbell Lateral Raise	3x8 reps	rest: 180s
Cable Rope Face Pull	3x10 reps	rest: 180s
Machine Ab Crunch	3x20 reps	rest: 60s
	1x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 180s

Legs 7 exercises, 1 hr 17 mins

Barbell Front Squat	7x6 reps	rest: 180s
Barbell Squat	3x6 reps	rest: 180s
Machine Leg Press	3x10 reps	rest: 120s
Machine Calf Press	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s

Upper Body & Abs 7 exercises, 1 hr 12 mins

EZ Bar Curl	7x6 reps	rest: 180s
Cable Kneeling Crunch	3x20 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s