lean size
Bulking
Advanced
Barbell
Plan Details
The lean size routine by Jason-Springer is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
shoulders
Est. 41 min
5 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Mon
legs
Est. 49 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
squat press
5 Sets x 8 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Tue
chest
Est. 43 min
4 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
dumbell push fly (incline)
4 Sets x 12 Reps
Tue
back
Est. 42 min
4 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
alternating lat pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
