Workout Routine

BLS Modified

by Imdenots

BLS with 5/3/1 concepts

Starting TM is 90% of 1RM.

Workouts

Workout 1

bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

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

bench press

3 sets

push-ups

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

push-ups

3 sets

bench press

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

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

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

bench press

3 sets

skull crushers

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

skull crushers

3 sets

Cable crunch

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Cable crunch

3 sets