Embark on a transformative 16-week journey with the BBLS Phase 1 Macrocycle 1 program, designed for dedicated lifters ready to elevate their strength and physique. Training five days a week, you'll tackle a balanced mix of upper and lower body workouts, focusing on compound lifts like the bench press and deadlift, along with targeted accessory movements. This program is perfect for those looking to build muscle, improve overall fitness, and master their lifting technique in a full gym environment. Get ready to unleash your potential and achieve your goals!

BBLS Phase 1  Macrocycle 1

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Bench Press (Close Grip)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Upper Body A

Deadlift (Barbell)

Pull-Up (Weighted)

Dumbbell Row

Seated Calf Raise

Pull & Calves

Military Press (Barbell)

Rear Delt Fly (Machine)

Alternating Dumbbell Curl

Upper Body B

Squat (Barbell)

Leg Press (45 Degrees)

Leg Curl

Calf Raise (Leg Press)

Legs & Calves

Incline Bench Press (Barbell)

Seated Row (Cable)

Bicep Curl (Barbell)

Upper Body C

Volume Deload Upper A

Volume Deload  Upper body B

Volume Deload Legs & Calves

Volume Deload Upper Body C

Bent Over Row (Dumbbell)

Volume deload Pull & Calves

Full Deload Upper body A

Strength week Upper Body A

Strength week  Pull & Calves

Strength Week  Upper body B

Strength Week Legs & Calves

Strength week Upper Body C

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