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Bigger Leaner Stronger
Bulking
Intermediate
Machine strength
Plan Details
The Bigger Leaner Stronger routine by martyman1983 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Abs
Est. 70 min
7 exercises
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 2
Back and Calves
Est. 61 min
7 exercises
Barbell Shrug
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 3
Shoulders and Abs
Est. 64 min
7 exercises
Machine Ab Crunch
3 Sets
Barbell Shoulder Press
5 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 4
Legs
Est. 87 min
5 exercises
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Machine Hip Abduction
3 Sets x 8 Reps
Day 5
Upper Body and Abs
Est. 96 min
10 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Day 6
Cardio
Est. 58 min
6 exercises
Elliptical Training
1 Set
Running
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
