Bigger Stronger Leaner- Phase 1
General
Beginner
Machine strength
Plan Details
The Bigger Stronger Leaner- Phase 1 routine by Chrisr713 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Leg Day
Est. 55 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Tue
Upper Body & Abs
Est. 98 min
14 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
1 Set x 10 Reps
Decline Crunch
1 Set x 20 Reps
Leg Raise
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 10 Reps
Decline Crunch
1 Set x 20 Reps
Leg Raise
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 10 Reps
Decline Crunch
1 Set x 20 Reps
Leg Raise
1 Set x 8 Reps
Thu
Chest & Abs
Est. 82 min
13 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
1 Set x 10 Reps
Cable Kneeling Crunch (Rope)
1 Set x 10 Reps
Air Bike
1 Set x 20 Reps
Back Hyperextension
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 10 Reps
Air Bike
1 Set x 20 Reps
Back Hyperextension
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 10 Reps
Air Bike
1 Set x 20 Reps
Back Hyperextension
1 Set x 20 Reps
Sat
Back and Calves
Est. 74 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Sun
Shoulder & Abs
Est. 79 min
12 exercises
Barbell Seated Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Decline Crunch
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Decline Crunch
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Decline Crunch
1 Set x 20 Reps
