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BLS 5 day split

by Michael H.
1 athletes joined

Program Description

Get bigger, leaner, and stronger

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 16, 2025 02:53
  • Last Edited
    Sep 15, 2025 08:22

Summary

Unleash your strength with the BLS 5 Day Split, a focused 4-week program designed to maximize muscle growth and enhance overall fitness. Each week, you'll hit the gym five times, targeting different muscle groups through a variety of dumbbell exercises, including bench presses, deadlifts, and overhead presses. This program is perfect for those looking to build a solid foundation with effective movements that promote both strength and endurance. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Upper Back
10.4%
Quadriceps
10%
Chest
9%
Lats
9%
Glutes
9%
Biceps
8.5%
Front Delts
8%
Hamstrings
7.5%
Middle Delts
5%
Rear Delts
3%
Lower Back
3%
Abs
2.5%
Adductors
2%
Forearms
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Deficit Push Up
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Deficit Push Up
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Deficit Push Up
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Deficit Push Up
3
8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6 reps
RPE 10
2
Single Arm Row (Dumbbell)
3
6 reps
RPE 10
3
Pull-Up (Weighted)
3
8 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6 reps
RPE 10
2
Single Arm Row (Dumbbell)
3
6 reps
RPE 10
3
Pull-Up (Weighted)
3
8 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6 reps
RPE 10
2
Single Arm Row (Dumbbell)
3
6 reps
RPE 10
3
Pull-Up (Weighted)
3
8 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6 reps
RPE 10
2
Single Arm Row (Dumbbell)
3
6 reps
RPE 10
3
Pull-Up (Weighted)
3
8 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
4
French Press
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
4
French Press
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
4
French Press
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
4
French Press
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Squat (Dumbbell)
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Squat (Dumbbell)
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Squat (Dumbbell)
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Squat (Dumbbell)
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Dumbbell)
3
6 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Dumbbell)
3
6 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Dumbbell)
3
6 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Dumbbell)
3
6 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Deficit Push Up
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
Day 2
1
Deadlift (Dumbbell)
3 Sets
6 Reps
@10
2
Single Arm Row (Dumbbell)
3 Sets
6 Reps
@10
3
Pull-Up (Weighted)
3 Sets
8 Reps
@10
4
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
3
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@10
4
French Press
3 Sets
8 Reps
@10
Day 4
1
Squat (Dumbbell)
3 Sets
6 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@10
3
Squat (Dumbbell)
3 Sets
8 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@10
Day 5
1
JM Press (Dumbbell)
3 Sets
6 Reps
@10
2
Chin-Up (Weighted)
3 Sets
6 Reps
@10
3
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
4
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@10