BIGGER LEANER STRONGER
Bulking
Intermediate
Machine strength
Plan Details
The BIGGER LEANER STRONGER routine by Jthomas038 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Abs
Est. 40 min
7 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
Barbell Upright Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
1 Set x 30 Reps
Air Bike
1 Set x 40 Reps
Day 2
Back and Calves
Est. 46 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Day 3
Shoulders and Abs
Est. 34 min
6 exercises
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
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Leg Raise
1 Set x 30 Reps
Air Bike
1 Set x 50 Reps
Day 4
Legs
Est. 31 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 5
Upper Body and Abs
Est. 52 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8 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
EZ Bar Tricep Extension
3 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
1 Set x 28 Reps
Air Bike
1 Set x 40 Reps
Day 6
Optional Shoulders
Est. 20 min
3 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
