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TC Bigger Leaner Stronger 3 day Split
Bulking
Beginner
Machine strength
Plan Details
The TC Bigger Leaner Stronger 3 day Split routine by tccrockett is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday. Cardio to be done 2-3 times a week or more depending on personal goals. The link to his book if you want more information. http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger
Routine detail
Mon
Chest and back
Est. 110 min
20 exercises
Pull-Up
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Push-Up (Close Hand)
2 Sets x 8 Reps
Reverse grip Chin UPS
2 Sets x 8 Reps
Push-Up (Wide Hand)
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Decline push ups
2 Sets x 8 Reps
Lawnmowers
2 Sets x 8 Reps
Dumbbell back flys
2 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
wide bar cable rows
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Mon
chest triceps
Est. 164 min
23 exercises
Leverage Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Plank
1 Set
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Tue
Legs
Est. 95 min
16 exercises
Barbell Squat
2 Sets x 8 Reps
Hack Squat
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Kettlebell Goblet Squat
2 Sets x 8 Reps
Glute ham raises
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Stability Ball Oblique Curl
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Wed
back biceps
Est. 154 min
23 exercises
Machine Assisted Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
wide bar cable rows
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Trap bar dead lift
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Fri
legs shoulders
Est. 156 min
24 exercises
Hack Squat
3 Sets x 8 Reps
squat machine
3 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Kettlebell Goblet Squat
2 Sets x 8 Reps
Glute ham raises
2 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Leverage Shoulder Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
rear delt cable chops
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
2 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Any
Build legs
Est. 46 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Any
Shoulders and arms
Est. 110 min
19 exercises
Dumbbell Shoulder Press
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
2 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
