Loading...
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 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
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 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
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
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
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
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
