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BIGGER THAN YOU ROUTINE
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The BIGGER THAN YOU ROUTINE routine by LiamAndersen is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
(Do bi-daily at home) •On days 1 & 3: Lateral raises Neck curls+Reverse neck curls •On days 2 & 4: Calf raises+Tibia curls Wrist curls+Reverse wrist curls Heavier style exercises Work to what you can for 3ish then go heavier and do 1 rep eccentric only and keep going heavier until you lose control of the eccentric then down to about your 8 rm at that point by feel do 3 or 4 sets do partials and assisted concentric for eccentric overloading drop the weight one more time to what you could do about 13 or 14 reps with at that time and do 5 sets of 5 reps with 5 second rests inbetween each set With other exercises that are lighter style Do one heavier set then back down and myo rep match for about 4 sets pick a weight you can do 15 to 25 reps with
Routine detail
Day 1
Chest & Triceps
Est. 44 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Day 2
Traps & Lats
Est. 56 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted chin up
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 3
Shoulders & Biceps
Est. 44 min
7 exercises
Barbell Seated Press
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
lat machine bicep Pull down
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 4
Quads & Hamstrings
Est. 50 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
machine Hamstring curls
3 Sets x 8 Reps
body weight good mornings
3 Sets x 8 Reps
Reverse hyper
3 Sets x 8 Reps
body weight supported sissy squat
3 Sets x 8 Reps
