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Bigger Leaner Stronger
General
Advanced
Machine strength
Plan Details
The Bigger Leaner Stronger routine by hammad.ibrahim is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
This program is the summary of Bigger Leaner Stronger Book. You can use it for cut, bulk and maintain depends on your calories intakes. Cardio can be 3 days per week (in bulk) or 5 days per week (in cut). HIIT is the recommended cardio type by the author. This is the optimum routine recommend by the author.
Routine detail
Mon
Back & Calves
Est. 49 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Tue
Shoulders & ABS
Est. 56 min
7 exercises
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Wed
Legs & Calves
Est. 49 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Thu
Arms & ABS
Est. 56 min
7 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Sun
Chest & ABS
Est. 46 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
