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Bigger Stronger Healthier (New and improved SEP 2015)
Bulking
Beginner
Machine strength
Plan Details
The Bigger Stronger Healthier (New and improved SEP 2015) routine by Aboviall is a 31 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
-----------------------------------WHY THIS ROUTINE WORKS---------------------------------------- Statistics speak once again and prove that OVERLOAD is the way to gain the most amount of muscle. Heavy weight that you can only rep 5-7 times if you can do 2 reps more then what is asked then you need heavier weight. In this routine you will be overloading your muscles without over training or causing your muscles to fail. Doing this will maximize muscle strength and size. PLEASE DO NOT EXCEED THE WORKOUTS IN THIS ROUTINE. Rest is the most important thing for muscle strengthening and repairing. Resting the time given will allow your muscles recover enough to complete the next set of heavy weight. One thing I cannot stress enough is proper form. Use proper form in each and every workout. Proper form may cause you to be able to lift less weight but you will see more results. -----------------------------------------ROUTINE EXPLAINED-------------------------------------------- You will do a warmup set of the same amount of reps asked each set (5-7) and not record it. The warmup set should weigh significantly less than the amount you will use for the actual workout. Wait about a minute then do your first set of heavy weight for the amount of reps required no more no less. The weight should not be changing every set. You should have a weight that you can only do the amount of reps required if you feel like you can do 2 more than required then go heavier until you find a weight that you can only do that amount required. Stay at that weight for the rest of the sets unless you cannot complete the set. This will help you understand how much weight you will need in the future. EXAMPLE: If you bench with 85lbs dumbbells for 5 reps but you feel like you could get 7 so you go up to 95lbs so now you’re on set 2/4 you do it and get all 5 it feels good. You move to set 3/4 and you can only get 4 with good form. Drop back down to 90lbs finish that set and then complete set 4 with 90lbs. So next time you know that you’ll start with 90lbs. ---------------------------------------------------NUTRITION------------------------------------------------- With fat one pound equals 454 grams (decimal places aside, this is a fact). Fat has nine calories per gram. Human fat tissue is approximately 87% lipid. So therefore fat tissue has approximately the calorific energy of 395 grams of pure fat (454 grams x 87%), that is 3,555 calories (395 grams x 9). 1 pound fat = 3555 calories Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories Alcohol: 1 gram = 7 calories Basal Metabolic Rate (BMR) Is how much your body will burn just based on your metabolism. You can do this by searching BMR calculator and inputting your information. EXAMPLE: Male, weight 155 height 5'10 age 23, 1764 calories Female, weight 155lbs height 5'10 age 23, 1550 calories ON MY ROUTINE This is a 6 days a week routine it is asking a lot from you so you have to give back by adding the correct amount of calories. Males will +1100cal Females will +1000cal For gaining weight at the good healthy pace +2lbs a week +500cal For gaining weight at an accelerated pace. +3lbs a week +1000cal This will be harder to keep a healthy diet but not impossible. DAILY INTAKE MALES Protein 1.5 Gram: Per Body Weight Pounds Carbs 2.5 Grams: Per Body Weight Pounds Fat 0.5 Grams: Per Body Weight Pounds. EXAPLE WITH A 155LBS MALE Protein 232.5 grams x 4 calories = 930 calories Carbs 387.5 grams x 4 calories = 1550 calories Fat 77.5 grams x 9 calories = 697.5 calories Male = 3177.5 calories/day DAILY INTAKE FEMALES Protein 1.3 Grams: Per Body Weight Pounds Carbs 2.4 Grams: Per Body Weight Pounds Fat 0.4 Grams: Per Body Weight Pounds. EXAMPLE WITH A 155LBS FEMALE Protein 201.5 grams x 4 calories = 806 calories Carbs 372 grams x 4 calories = 1488 calories Fat 62 grams x 9 calories = 558 calories Female= 2852 calories/day OR YOU CAN GET THE MAXIMUM ALLOWED BY TAKING THE BMR ADD IN MY ROUTINE, ADD THE WEIGHT GAIN. Male (155lbs): 1764 + 1100 + 500 = 3364 calories/day Female (155lbs): 1550 + 1000 + 500 = 3050 calories/day For every 5lbs you gain please remember to reevaluate your diet and increase calories protein carbs and fats respectively. During the bulking cycle you will gain 1lbs of fat for every 3lbs of muscle if you follow the proper diet. Do not worry about the fat you get during this cycle because you will lose it during the cutting cycle. So as you can see my diet gives you the majority of the calories you need but stops shy of your maximum daily amount by approximately 200 calories. This is so you have a little bit of play but not too much this will let you go slight above my recommended diet and still be within your healthy weight gain calories and to allow your self have that little extra treat that always feels good to eat after you've been working so hard. ----------------------------------------------------NOTES------------------------------------------------------ Drink plenty of water but not too much while performing this routine. Drinking water helps keep up your metabolism and hydrate your body/muscles. This routine can be repeated until you reach the desired body weight or size. However I only recommend doing 10 weeks at a time after 10 weeks please take a week off to rest. To look the best bulk until you are 10lbs-15lbs heavier then you want to be. Then I recommend doing my cutting routine after this and losing the extra 10lbs-15lbs and shredding that fat making your muscles stand out and look even better. To maintain your beautiful physique do my endurance routine it will keep you in great shape and you can eat normally again. PLEASE ONLY RATE MY ROUTINES IF YOU HAVE COMPLETED THE LESSON OR YOU ARE IN PROGRESS.
Routine detail
Day 1
Day Off Every Sunday
Est. 0 min
0 exercises
This day is empty
Day 2
Week 1 (A) CHEST Mon.
Est. 62 min
4 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 7 Reps
Cable Lower Chest Raise
4 Sets x 7 Reps
Day 3
Week 1 (B) ARMS Tue.
Est. 80 min
8 exercises
Barbell Curl (Close Grip)
4 Sets x 7 Reps
Barbell Drag Curl
4 Sets x 7 Reps
Barbell Preacher Curl
4 Sets x 7 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 7 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 7 Reps
EZ Bar Incline Tricep Extension
4 Sets x 7 Reps
Weighted Tricep Dip
4 Sets x 7 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 7 Reps
Day 4
Week 1 (C) BACK Wed.
Est. 63 min
4 exercises
Barbell Bent-Over Row
4 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 7 Reps
T Bar Row
4 Sets x 7 Reps
Back Hyperextension
4 Sets x 7 Reps
Day 5
Week 1 (D) SHOULDERS Thurs.
Est. 63 min
4 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Upright Row
4 Sets x 6 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 7 Reps
Dumbbell One-Arm Front Raise
4 Sets x 7 Reps
Day 6
Week 1 (E) LEGS Fri.
Est. 65 min
6 exercises
Machine Seated Calf Raise
4 Sets x 7 Reps
Machine Calf Raise
4 Sets x 7 Reps
Barbell Deep Squat
4 Sets x 7 Reps
Machine Leg Press (Wide Stance)
4 Sets x 7 Reps
Dumbbell Step-Up
4 Sets x 7 Reps
Calf Press On Leg Press
4 Sets x 7 Reps
Day 7
Week 1 (F) ABBS Sat.
Est. 60 min
4 exercises
Dumbbell Side Bend
4 Sets x 20 Reps
Decline Bench Weighted Twist
4 Sets x 20 Reps
Decline Bench Leg Raise
4 Sets x 20 Reps
Cross Body Crunch
4 Sets x 20 Reps
Day 8
Week 2 (A) CHEST Mon.
Est. 63 min
4 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Fly
4 Sets x 6 Reps
Cable Straight Arm Crossover
4 Sets x 7 Reps
Day 9
Week 2 (B) ARMS Tue.
Est. 82 min
8 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 7 Reps
Dumbbell Incline Hammer Curl
4 Sets x 7 Reps
Cable One-Arm High Curl
4 Sets x 7 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 7 Reps
Cable One-Arm Tricep Extension
4 Sets x 7 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 7 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 7 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 7 Reps
Day 10
Week 2 (C) BACK Wed.
Est. 64 min
4 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 7 Reps
Dual Cable Triceps Extension
4 Sets x 7 Reps
Dumbbell One-Arm Row
4 Sets x 7 Reps
Day 11
Week 2 (D) SHOULDERS Thurs.
Est. 62 min
4 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 7 Reps
Day 12
Week 2 (E) LEGS Fri.
Est. 65 min
6 exercises
Machine Seated Leg Curl
4 Sets x 7 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 7 Reps
Machine Single-Leg Calf Press
4 Sets x 7 Reps
Barbell Deep Squat
4 Sets x 7 Reps
Dumbbell Reverse Lunge
4 Sets x 7 Reps
Machine Calf Raise
4 Sets x 7 Reps
Day 13
Week 2 (F) ABBS Sat.
Est. 60 min
4 exercises
Machine Ab Crunch
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Medicine Ball Two-Arm Overhead Throw
4 Sets x 20 Reps
Oblique Crunch
4 Sets x 20 Reps
Day 14
Week 3 (A) CHEST Mon.
Est. 62 min
4 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Decline Bench Press
4 Sets x 5 Reps
Cable Mid Chest Crossover
4 Sets x 7 Reps
Cable Cross-Over
4 Sets x 7 Reps
Day 15
Week 3 (B) ARMS Tue.
Est. 80 min
8 exercises
Barbell Tricep Extension (Supine)
4 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 7 Reps
Cable Shoulder Extension
4 Sets x 7 Reps
Cable Tricep Kickback
4 Sets x 7 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 7 Reps
Dumbbell Concentration Curl
4 Sets x 7 Reps
Dumbbell Rotational Curl
4 Sets x 7 Reps
EZ Bar Curl
4 Sets x 7 Reps
Day 16
Week 3 (C) BACK Wed.
Est. 64 min
4 exercises
Barbell Row
4 Sets x 7 Reps
Gironda Sternum Pull-Up
4 Sets x 7 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 7 Reps
Cable Reverse Crossover
4 Sets x 7 Reps
Day 17
Week 3 (D) SHOULDERS Thurs.
Est. 63 min
4 exercises
Dumbbell Seated Alternating Shoulder Press
4 Sets x 6 Reps
Dumbbell Cuban Press
4 Sets x 7 Reps
Dumbbell Lateral Raise
4 Sets x 7 Reps
Dumbbell One-Arm Front Raise
4 Sets x 7 Reps
Day 18
Week 3 (E) LEGS Fri.
Est. 66 min
6 exercises
Barbell Deep Squat
4 Sets x 7 Reps
Barbell Hang Clean
4 Sets x 7 Reps
Dumbbell Step-Up
4 Sets x 7 Reps
Calf Press On Leg Press
4 Sets x 7 Reps
Machine Calf Raise
4 Sets x 7 Reps
Machine Seated Calf Raise
4 Sets x 7 Reps
Day 19
Week 3 (F) ABBS Sat.
Est. 60 min
4 exercises
Decline Crunch
4 Sets x 20 Reps
Decline Oblique Crunch
4 Sets x 20 Reps
Weighted Side Bend
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Day 20
Week 4 (A) CHEST Mon.
Est. 63 min
4 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Dumbbell Decline Bench Press
4 Sets x 5 Reps
Dumbbell Decline Fly
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 7 Reps
Day 21
Week 4 (B) ARMS Tue.
Est. 80 min
8 exercises
Dumbbell Alternating Preacher Curl (Hammer)
4 Sets x 7 Reps
Dumbbell Seated Bicep Curl
4 Sets x 7 Reps
Dumbbell Decline Tricep Extension
4 Sets x 7 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 7 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 7 Reps
Dumbbell Tricep Kickback
4 Sets x 7 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 7 Reps
Dumbbell Alternating Incline Curl
4 Sets x 7 Reps
Day 22
Week 4 (C) BACK Wed.
Est. 64 min
4 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 7 Reps
Barbell Romanian Deadlift
4 Sets x 7 Reps
Cable Elevated Row
4 Sets x 7 Reps
Chin-Up (Close Grip)
4 Sets x 7 Reps
Day 23
Week 4 (D) SHOULDERS Thurs.
Est. 64 min
4 exercises
Cable One-Arm Reverse Fly
4 Sets x 7 Reps
Cable One-Arm Lateral Raise
4 Sets x 7 Reps
Barbell High Front Raise
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 7 Reps
Day 24
Week 4 (E) LEGS Fri.
Est. 66 min
6 exercises
Barbell Deep Squat
4 Sets x 7 Reps
Dumbbell Single-Leg Squat
4 Sets x 7 Reps
Dumbbell Lunge
4 Sets x 7 Reps
Machine Single-Leg Calf Press
4 Sets x 7 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 7 Reps
Machine Calf Raise
4 Sets x 7 Reps
Day 25
Week 4 (F) ABBS Sat.
Est. 56 min
4 exercises
Air Bike
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Jackknife Sit-Up
4 Sets x 20 Reps
Day 26
Week 5 (A) CHEST Mon.
Est. 63 min
4 exercises
Barbell Decline Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Cable Lower Chest Raise
4 Sets x 7 Reps
Day 27
Week 5 (B) ARMS Tue.
Est. 80 min
8 exercises
Barbell Curl (Close Grip)
4 Sets x 7 Reps
Cable One-Arm High Curl
4 Sets x 7 Reps
Dumbbell Alternating Preacher Curl (Hammer)
4 Sets x 7 Reps
Barbell Overhead Tricep Extension
4 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 7 Reps
Cable One-Arm Tricep Extension
4 Sets x 7 Reps
Cable Tricep Kickback (Reverse Grip)
4 Sets x 7 Reps
Barbell Bicep Drag Curl
4 Sets x 7 Reps
Day 28
Week 5 (C) BACK Wed.
Est. 64 min
4 exercises
Barbell Deadlift
4 Sets x 5 Reps
Climber Pull-Up
4 Sets x 7 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 7 Reps
Dumbbell One-Arm Row
4 Sets x 7 Reps
Day 29
Week 5 (D) SHOULDERS Thurs.
Est. 63 min
4 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Cable External Rotation
4 Sets x 7 Reps
Cable Internal Rotation
4 Sets x 7 Reps
Day 30
Week 5 (E) LEGS Fri.
Est. 66 min
6 exercises
Barbell Deep Squat
4 Sets x 7 Reps
Barbell Clean
4 Sets x 7 Reps
Dumbbell Reverse Lunge
4 Sets x 7 Reps
Machine Seated Calf Raise
4 Sets x 7 Reps
Machine Calf Raise
4 Sets x 7 Reps
Calf Press On Leg Press
4 Sets x 7 Reps
Day 31
Week 5 (F) ABBS Sat.
Est. 62 min
4 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 20 Reps
Decline Bench Weighted Twist
4 Sets x 20 Reps
