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Bigger Leaner Stronger Weeks 1-8
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The Bigger Leaner Stronger Weeks 1-8 routine by jwarren4313 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Workout from BLS weeks 1-8 Working Sets: 4-6 reps at about 80-85% of 1RM. Rest 3 to 4 mins in between sets. Warm up set: 1. set: 12 reps with 50% of heavy rest 1 min 2. set: 10 reps with same weight, faster repetition rest 1min 3. set: 4 reps with 70% of heavy rest 1min 4. set: 1 rep with 90% of heavy rest 2-3 min
Routine detail
Mon
Chest and Abs
Est. 0 min
7 exercises
Barbell Incline Bench Press
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Dumbbell Bench Press
3 Sets x 4 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Tue
Back and Calves
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 4 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 4 Reps
Barbell Shrug
2 Sets x 4 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 4 Reps
Machine Seated Calf Raise
3 Sets x 4 Reps
Wed
Shoulders and Abs
Est. 0 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Weight Plate Rotation
1 Set x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Toe Touches
1 Set x 8 Reps
Thu
Legs
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 4 Reps
Machine Leg Press
3 Sets x 4 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
Upper Body and Abs
Est. 0 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Barbell Incline Bench Press
3 Sets x 4 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
