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Bigger, Leaner, Stronger
Bulking
Intermediate
Barbell
Plan Details
The Bigger, Leaner, Stronger routine by joeschaffer is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Matthew's Bigger, Leaner, Stronger workout routine.
Routine detail
Mon
Chest and Abs
Est. 56 min
8 exercises
Push-Up
2 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 4 Reps
Decline Crunch
3 Sets x 4 Reps
Hanging Leg Raise
3 Sets x 4 Reps
Tue
Back and Calves
Est. 58 min
7 exercises
Pull-Up
3 Sets x 4 Reps
Cable Seated Row
3 Sets x 4 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 4 Reps
Barbell Shrug
3 Sets x 4 Reps
Machine Calf Raise
3 Sets x 4 Reps
Machine Seated Calf Raise
3 Sets x 4 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Wed
Shoulders and Abs
Est. 57 min
8 exercises
Barbell Military Press
3 Sets x 4 Reps
Dumbbell Lateral Raise
3 Sets x 4 Reps
Dumbbell Seated Arnold Press
3 Sets x 4 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 4 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 5 Reps
Thu
Legs and Calves
Est. 49 min
7 exercises
Cable Hip Abduction
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 4 Reps
Hack Squat
3 Sets x 4 Reps
Machine Leg Press
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 4 Reps
Machine Seated Calf Raise
3 Sets x 4 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Fri
Upper Body and Abs
Est. 57 min
8 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
EZ Bar Incline Tricep Extension
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Cross Body Crunch
3 Sets x 5 Reps
Hanging Knee Raise
3 Sets x 5 Reps
Any
Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Any
Strength B Week Day 2
Est. 31 min
3 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Military Press
3 Sets x 4 Reps
Barbell Deadlift
3 Sets x 4 Reps
Any
Strength A Week Day 1
Est. 31 min
3 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Military Press
3 Sets x 4 Reps
Barbell Deadlift
3 Sets x 4 Reps
Any
Strength B Week Day 1
Est. 30 min
3 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Barbell Deadlift
3 Sets x 4 Reps
Any
Strength A Week Day 2
Est. 30 min
3 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Barbell Deadlift
3 Sets x 4 Reps
Any
Strength B Week Day 3
Est. 30 min
3 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Barbell Deadlift
3 Sets x 4 Reps
Any
Strength A Week Day 3
Est. 31 min
3 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Military Press
3 Sets x 4 Reps
Barbell Deadlift
3 Sets x 4 Reps
