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Bigger Leaner Stronger 5-Day Split
General
Intermediate
Barbell
Plan Details
The Bigger Leaner Stronger 5-Day Split routine by troy.yamada is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Bigger Leaner Stronger 5-Day Split Weeks 1-8
Routine detail
Mon
Day 1 - Chest & Abs - Phase 1
Est. 0 min
8 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
Mon
Day 1 - Chest & Abs - Phase 2
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
Tue
Day 2 - Back & Calves - Phase 1
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Tue
Day 2 - Back & Calves - Phase 2
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Wed
Day 3 - Shoulder & Abs - Phase 1 & 2
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Ab Roller
3 Sets x 8 Reps
Thu
Day 4 - Legs - Phase 2
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Snatch
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Thu
Day 4 - Legs - Phase 1
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Fri
Day 5 - Upper Body & Abs - Phase 1 & 2
Est. 0 min
11 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Captain's Chair Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 8 Reps
Landmine Oblique Twist
3 Sets x 8 Reps
Any
Calisthenics
Est. 0 min
3 exercises
Bar Muscle Up
3 Sets x 10 Reps
Bar Muscle Up Negative
3 Sets x 10 Reps
Jump Rope (Reps)
3 Sets x 10 Reps
Any
Muscle Up Training
Est. 0 min
5 exercises
Pull-Up
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Jumping Muscle Up
3 Sets x 10 Reps
Straight Bar Dips
3 Sets x 10 Reps
Muscle-up Negative
3 Sets x 10 Reps
