Workout Routine

Free

BLS Modified

by Imdenots

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BLS with 5/3/1 concepts

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
6
180 sec
2
85% TM
115 lbs
6
180 sec
3
85% TM
115 lbs
6
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

bench press

3×6

push-ups

Set
Reps
Rest time
1
8
180 sec
2
8
180 sec
3
8
180 sec

push-ups

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
180 sec
2
75% TM
17 lbs
8
180 sec
3
75% TM
17 lbs
8
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

bench press

3×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8
120 sec

skull crushers

3×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
10
100 sec
2
70% TM
28 lbs
10
100 sec
3
70% TM
28 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Cable crunch

3×10