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BLP Workout

February 28, 2007

The BLP workout means back, legs and power. That is where true strength and power comes from. Work your back and legs hard and watch what will happen to your body in a fairly short time.

If you want to make substantial gains in strength and size from your workouts then hard work on the back and legs is a must. That is where real growth and strength gains come from.

Not isolation exercises or the core training that’s so popular on the infomercials right now. Hard workouts that target the back and legs are the key to making significant gains on the iron.

This is a routine for someone who’s been lifting for a year or more and wants to hammer out with specialization on the back and legs. Newbies need to stay on a solid beginners program before doing this.

Back and Leg Specialization Routine

Workout One: Legs

Squats 5 x 5
Leg Curls 5 x 10
Front Squats 5 x 5
Calf Raises 5 x 20

Workout Two: Back

Power Cleans 5 x 5
Deadlifts 5 x 5
Rows 5 x 12
Chins 5 x 10

Notes: If you can handle it, work out four days a week – Monday and Thursday for legs and Tuesday and Friday for back. If this is too much, knock it down to 2-3 times a week. If the set and rep scheme causes you too much overtraining then back off and do 1-2 sets per exercise. The first couple of sets are warmups with the last two in each being hard sets.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Written by Brian Carson · Filed Under Workouts 

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