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Leangains
AUDIO TIP
Bulking
Advanced
Barbell
Plan Details
The Leangains routine by vzrssptg is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A- Squat: NOT RPT C- Bench: AMSAP5 with 9rm Dahh- OHP Light: NOT RPT; OHP (B) top set -15% for sets of 10. Today 65 Dahh- Chinups: NOT RPT; body weight x 4, stop 2 reps before failure. Track volume. **Calves: Do one long drop set of 5 "sets" and drop the load by 20% each set. In the first set, Goal is 8.** AC: Roll back BD: Roll up 1. 3 minutes rest between sets minimum. 5 minutes rest between sets of core lifts 2. Starting weights: Goal - 5%. If you believe you're good for 100 x 6 if 6 is Goal, start at 95. 3. Increase load by 2.5% as long as Goal is met or exceeded. This translates to 5 lb. or 10 lb.
Routine detail
Tue
A
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Deadlift
2 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
1 Set x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 8 Reps
Thu
B
Est. 0 min
5 exercises
Pendlay Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Climber Pull-Up
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 8 Reps
Sat
C
Est. 0 min
5 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 8 Reps
Sun
Dahh
Est. 0 min
5 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Overhead Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 8 Reps
