Beyond Bigger Leaner Stronger (Normal Weeks)

Plan Details

The Beyond Bigger Leaner Stronger (Normal Weeks) routine by elordeiro is a 5 day workout plan. It is a advanced level plan to achieve general fitness goals.

Plan Description

This is a workout routine motivated by the book Beyond Bigger Leaner Stronger by Mike Mathews. It fo... Read More

This is a workout routine motivated by the book Beyond Bigger Leaner Stronger by Mike Mathews. It focuses on weeks 1-8 so called “Normal” weeks. This routine is set up using a periodized scheme. The first exercise is the warm-up. Here you "working weight" or WW is the weight you'll be using for your first hard set. The warm up is as follows: 50% WW x 12 50% WW x 10 70% WW x 4 90% WW x 1 After the warm up you do 2 sets working at 90%-95% of your 1RM for 2-3 reps. This is followed by 6 sets split into 2 exercises working with 80%-85% of your 1RM and staying in the 4-6 rep range. You then go into 2 sets of 70% of your 1RM for 8-10 reps. Workout structure looks like this: 2-3 x 2 (Power sets 90% intensity) 4-6 x 3 (Myofibrillar sets 80% intensity) 4-6 x 3 (Myofibrillar sets 80% intensity) 8-10 x 2 (Sarcoplasmic sets 70% intensity) You will also find some ABS exercises on Mon, Wed and Fri, as well as some calves exercises on Mon and Thu. Note that on Arms day you will not do any exercises in the 2-4 rep ranges as it is not all that feasible, you will instead perform the warm up sets then do 1 exercise for each Bi's and Tri's in the 4-6 rep range for 4 sets and 1 exercise for each for 2 sets in the 8-10 rep range.