Bigger Leaner Stronger 1
Bulking
Intermediate
Machine strength
Plan Details
The Bigger Leaner Stronger 1 routine by RobocopPI is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The first 8 weeks from Bigger Leaner Stronger.
Routine detail
Mon
Chest and Abs
Est. 122 min
16 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Weighted Dips
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Tue
Back and Calves
Est. 80 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell One-Arm Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
T Bar Row
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 8 Reps
Wed
Legs
Est. 59 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Fri
Shoulders
Est. 105 min
11 exercises
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 6 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Seated Military Press
7 Sets x 5 Reps
Sat
Arms and Abs
Est. 128 min
14 exercises
Dumbbell Seated Bicep Curl
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 5 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 5 Reps
Dumbbell Seated Tricep Press
3 Sets x 5 Reps
