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Bigger Leaner Stronger
General
Beginner
Machine strength
Plan Details
The Bigger Leaner Stronger routine is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Abs
Est. 71 min
9 exercises
Leverage Chest Press
3 Sets x 6 Reps
Leverage Decline Chest Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dip
3 Sets x 6 Reps
Parallel Bar Leg Raise
3 Sets x 6 Reps
Parallel Bar Hip Flexion
3 Sets x 6 Reps
Push-Up
3 Sets x 6 Reps
Day 2
Back and Calves
Est. 47 min
6 exercises
Pull-Up
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Machine Back Extension
3 Sets x 6 Reps
Day 3
Shoulders and Abs
Est. 39 min
5 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Front Raise
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 6 Reps
Day 4
Legs
Est. 39 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Day 5
Upper Body and Abs
Est. 56 min
7 exercises
Leverage Decline Chest Press
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Leverage Chest Press
3 Sets x 6 Reps
