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Bigger Leaner Stronger 3days Split
General
Advanced
Barbell
Plan Details
The Bigger Leaner Stronger 3days Split routine by hammad.ibrahim is a 3 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.
Routine detail
Tue
Push & Calves
Est. 49 min
7 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Thu
Legs & ABS
Est. 49 min
6 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Hanging Leg Raise
3 Sets x 25 Reps
Air Bike
3 Sets x 25 Reps
Sun
Pull & ABS
Est. 71 min
7 exercises
Barbell Deadlift
3 Sets x 25 Reps
Barbell Bent-Over Row
3 Sets x 25 Reps
Pull-Up
3 Sets x 25 Reps
Barbell Curl
3 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Hanging Leg Raise
3 Sets x 25 Reps
Air Bike
3 Sets x 25 Reps