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Bigger Leaner Stronger
General
Intermediate
Machine strength
Plan Details
The Bigger Leaner Stronger routine by Aalmaron is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 45 min
6 exercises
Barbell Bench Press
3 Sets x 4 Reps
Barbell Incline Bench Press
3 Sets x 4 Reps
Dip
3 Sets x 4 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 2
Back
Est. 45 min
5 exercises
Barbell Deadlift
3 Sets x 4 Reps
Dumbbell One-Arm Row
3 Sets x 4 Reps
Pull-Up
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 4 Reps
Machine Seated Calf Raise
6 Sets x 10 Reps
Day 3
Shoulders
Est. 31 min
3 exercises
Barbell Seated Press
3 Sets x 4 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 4 Reps
Day 4
Legs
Est. 26 min
3 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 4 Reps
Barbell Front Squat
3 Sets x 8 Reps
Day 5
Arms
Est. 54 min
7 exercises
Dumbbell Seated Bicep Curl
3 Sets x 4 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 4 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Barbell Curl
3 Sets x 4 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 4 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
