Desilifter Workout Plan: BLS-Based Weekly Split for Indian Lifters

Desilifter Workout Plan: BLS Split Tailored for India

If you're a desi lifter trying to follow the Bigger Leaner Stronger (BLS) program by Michael Matthews, but feel lost in the sea of Western-style routines and diets, you're not alone. Indian gyms, schedules, and body types demand a different approach.

This blog breaks down a weekly BLS split, adjusted for:

• Indian gym conditions (non-AC, limited equipment, crowded spaces)
• Metric units (all weights in kg)
• Realistic weekly schedules for working professionals

What is the BLS Workout Split?

The original BLS plan recommends a 5-day workout split focusing on heavy compound lifts and progressive overload:

• Day 1 – Chest & Triceps
• Day 2 – Back & Biceps
• Day 3 – Shoulders
• Day 4 – Legs
• Day 5 – Arms & Core

Each session focuses on 3–4 heavy lifts done for 3–5 sets of 4–6 reps, followed by optional isolation work.

Desilifter-Friendly Adjustments

Most Indian gyms aren't like the ones you see on YouTube. Here's how we adapt:

• Limited Equipment? Focus on dumbbells, barbells, and machines—skip fancy accessories.
• Too Crowded? Shift workouts to early morning (6–7 AM) or late evening (9–10 PM).
• Too Hot? Keep rest between sets shorter, stay hydrated (ORS + water), and wear breathable cotton.

Sample Weekly Split (India-Ready)

Day	Focus	Key Lifts (in kg) Example
Monday	Chest + Triceps	Bench Press, Incline DB Press, Dips
Tuesday	Back + Biceps	Deadlift, Pull-Ups, Barbell Row
Wednesday	Shoulders	Overhead Press, Lateral Raise, Shrugs
Thursday	Legs	Squats, Leg Press, Calf Raises
Friday	Arms + Core	Barbell Curl, Skull Crushers, Planks
Saturday	Optional Cardio	Incline Walk, Light Jog, or Sports
Sunday	Rest	Sleep, foam rolling, active recovery

Tips for Desilifters

• Track Your Progress in Kg: Use a small notebook or Google Sheets to log your reps and weights.
• Don’t Skip Compound Lifts: Prioritize Squats, Deadlifts, Bench, and Overhead Press.
• Deload Every 6–8 Weeks: Take 4–5 days of lighter weights or full rest to recover.
• Don’t Chase the Pump—Chase the Progression: Increase weight or reps weekly.

Conclusion

A BLS workout plan works beautifully for Indian lifters—if customized smartly. Whether you're training in a big city gym in Mumbai or a small-town setup in Bihar, Desilifter-style training is all about adapting the science to your environment.

Lift heavy, stay consistent, and log every set. Jai fitness!

---