This program is read-only

BBLS variant - 6 days split

Trainer: Marian Boricean Used the 3 day split from BBLS and done twice / week. The last 3 days are adjusted for high volume isolation movements.

6 Days Split A

(Phase duration 8 weeks)

Day 1 (Push)

(Takes approx. 49:00)
2 x Barbell Incline Bench Press Medium-Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 10:00. )

POWER SETS: 2 to 3

2 x Standing Military Press ( Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 07:00. )

POWER SETS: 2 to 3

3 x Barbell Bench Press - Medium Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Dumbbell Shoulder Press ( Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

2 x Dips - Chest Version ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

2 x Close-Grip Barbell Bench Press ( Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 2 (Pull)

(Takes approx. 46:00)
2 x Barbell Deadlift ( Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 10:00. )

POWER SETS: 2 to 3

2 x Barbell Deadlift ( Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 06:00. )

MYOFIBRILAR SETS: 4 to 6 reps

2 x Bent Over Barbell Row ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 06:00. )

MYOFIBRILAR SETS: 4 to 6 reps

2 x One-Arm Dumbbell Row ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 06:00. )

MYOFIBRILAR SETS: 4 to 6 reps

2 x Pullups ( Trains mainly Lats. Secondary muscles are: Biceps, middle back, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

2 x Barbell Shrug ( Trains mainly Traps. All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

2 x Barbell Curl ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 3 (Legs)

(Takes approx. 47:00)
2 x Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 09:00. )

POWER SETS: 2 to 3

2 x Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 06:00. )

MYOFIBRILAR SETS: 4 to 6 reps

2 x Hack Squat or Barbell Lunge ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Leg Press ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 07:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Calf Press On The Leg Press Machine ( Trains mainly Calves. All sets take approx. 09:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 08:00. )

SARCOPLASMIC SETS: 12 to 15 reps

Day 4 (Push & Abs)

(Takes approx. 54:00)
3 x Reverse-Grip Bench Press ( Trains mainly Chest. Secondary muscle is: Triceps, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Barbell Bench Press - Medium Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 09:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Close-Grip Barbell Bench Press ( Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 09:00. )

SARCOPLASMIC SETS: 8 to 10 reps

2 x Dumbbell Flyes ( Trains mainly Chest. All sets take approx. 07:00. )

SARCOPLASMIC SETS: 8 to 10 reps

2 x Barbell Front Raise ( Trains mainly Shoulders. All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

2 x Triceps Pushdown ( Trains mainly Triceps. All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Ab Circuit - Cable Crunch / Leg Raises / Ab Roller ( Trains mainly Abdominals. All sets take approx. 06:00. )

SARCOPLASMIC SETS: 12 to 15 reps

Day 5 (Pull)

(Takes approx. 54:00)
3 x Wide-Grip Pull-Up ( Trains mainly Lats. Secondary muscles are: Biceps, middle back, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Underhand Pull-Up (biceps) ( Trains mainly Lats. Secondary muscles are: Biceps, middle back, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Wide-Grip Lat Pulldown ( Trains mainly Lats. Secondary muscles are: Shoulder, Biceps, middle back, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Seated Cable Rows ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Incline Inner Biceps Curl ( Trains mainly Biceps. All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Hammer Curls ( Trains mainly Biceps. All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

2 x Concentration Curls ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

2 x Straight-Arm Pulldown ( Trains mainly Lats. All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

2 x Face Pull ( Trains mainly Shoulders. Secondary muscle is: middle back, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 6 (Legs)

(Takes approx. 40:00)
3 x Overhead Squat ( Trains mainly Quadriceps. Secondary muscles are: Shoulder, Triceps, Abs, Calves, Glutes, Hams, lower back, . All sets take approx. 10:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Front Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Bulgarian Squat (with dumbbells) ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Lying Leg Curls ( Trains mainly Hamstrings. All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Seated Leg Curl ( Trains mainly Hamstrings. All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 06:00. )

SARCOPLASMIC SETS: 8 to 10 reps

superset with the leg curls