Bigger Leaner Stronger Phase 1

General

Intermediate

Barbell

Plan Details

The Bigger Leaner Stronger Phase 1 routine by gnytra is a 13 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Phase 1 of Bigger Leaner Stronger 1 year challenge

Routine detail

Any

4-Day D3 Upper Body & Calves

Est. 73 min

6 exercises

Barbell Incline Bench Press

3 Sets x 10 Reps

Barbell Military Press

3 Sets x 6 Reps

Dumbbell Lateral Raise

3 Sets x 6 Reps

Dumbbell Bent-Over Raise

3 Sets x 6 Reps

Machine Single-Leg Calf Press

3 Sets x 6 Reps

Machine Calf Raise

3 Sets x 6 Reps

Any

Deload Legs Day 3

Est. 31 min

3 exercises

Barbell Deep Squat

3 Sets x 10 Reps

Barbell Front Squat

3 Sets x 10 Reps

Machine Leg Press

3 Sets x 10 Reps

Any

Strength Week A Day 2

Est. 37 min

3 exercises

Barbell Squat

3 Sets x 6 Reps

Barbell Bench Press

3 Sets x 6 Reps

Barbell Deadlift

3 Sets x 6 Reps

Any

Strength Week B Day 3

Est. 37 min

3 exercises

Barbell Squat

3 Sets x 6 Reps

Barbell Bench Press

3 Sets x 6 Reps

Barbell Deadlift

3 Sets x 6 Reps

Any

Deload Pull Day 2

Est. 31 min

3 exercises

Barbell Deadlift

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Any

4-day D1 Chest & Triceps & Calves

Est. 84 min

7 exercises

Barbell Incline Bench Press

3 Sets x 6 Reps

Barbell Bench Press

3 Sets x 6 Reps

Dip

3 Sets x 6 Reps

Barbell Bench Press (Close Grip)

3 Sets x 6 Reps

Dumbbell Seated Tricep Press

3 Sets x 6 Reps

Machine Calf Raise

3 Sets x 6 Reps

Machine Seated Calf Raise

3 Sets x 6 Reps

Any

Strength Week A Day 3

Est. 37 min

3 exercises

Barbell Squat

3 Sets x 6 Reps

Barbell Military Press

3 Sets x 6 Reps

Barbell Deadlift

3 Sets x 6 Reps

Any

4-Day D4 Legs & Abs

Est. 53 min

6 exercises

Barbell Squat

3 Sets x 6 Reps

Machine Leg Press

3 Sets x 6 Reps

Barbell Romanian Deadlift

3 Sets x 6 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 6 Reps

Parallel Bar Leg Raise

3 Sets x 6 Reps

Air Bike

3 Sets x 6 Reps

Any

Deload Push Day 1

Est. 31 min

3 exercises

Barbell Military Press

3 Sets x 10 Reps

Barbell Incline Bench Press

3 Sets x 10 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Any

4-Day D2 Back & Biceps & Abs

Est. 104 min

9 exercises

Barbell Deadlift

3 Sets x 6 Reps

Barbell Bent-Over Row

3 Sets x 6 Reps

Pull-Up

3 Sets x 6 Reps

Barbell Shrug

2 Sets x 6 Reps

Barbell Curl

3 Sets x 6 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 6 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 6 Reps

Parallel Bar Leg Raise

3 Sets x 6 Reps

Air Bike

3 Sets x 6 Reps

Any

Strength Week B Day 1

Est. 37 min

3 exercises

Barbell Squat

3 Sets x 6 Reps

Barbell Bench Press

3 Sets x 6 Reps

Barbell Deadlift

3 Sets x 6 Reps

Any

Strength Week A Day 1

Est. 37 min

3 exercises

Barbell Squat

3 Sets x 6 Reps

Barbell Military Press

3 Sets x 6 Reps

Barbell Deadlift

3 Sets x 6 Reps

Any

Strength Week B Day 2

Est. 37 min

3 exercises

Barbell Squat

3 Sets x 6 Reps

Barbell Military Press

3 Sets x 6 Reps

Barbell Deadlift

3 Sets x 6 Reps

Bigger Leaner Stronger Phase 1

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