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BLS 5 day split

by Michael H.

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
    May 16, 2025 03:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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