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Better Leaner Stronger BLS (4 day routine)
General
Intermediate
Barbell
Plan Details
The Better Leaner Stronger BLS (4 day routine) routine is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is the template 4 day workout from the book Bigger Leaner Stronger from Mike Matthews.
Routine detail
Mon
Chest & Triceps & Calves
Est. 50 min
6 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Machine Seated Tricep Dip
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Tue
Back & Biceps & Abs
Est. 55 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Bench Oblique Crunch
3 Sets x 12 Reps
Thu
Upper Body & Calves
Est. 43 min
6 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Rear Military Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Fri
Legs & Abs
Est. 41 min
6 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
