Bigger, Leaner, Stronger

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Matthew's Bigger, Leaner, Stronger workout routine.

Chest and Abs 8 exercises, 55 mins

Push-Up	2x8 reps	rest: 60s
Barbell Incline Bench Press	3x4 reps	rest: 150s
Dumbbell Incline Bench Press	3x4 reps	rest: 150s
Barbell Bench Press	3x4 reps	rest: 150s
Cable Cross-Over	3x8 reps	rest: 120s
Cable Kneeling Crunch	3x4 reps	rest: 0s
Decline Crunch	3x4 reps	rest: 0s
Hanging Leg Raise	3x4 reps	rest: 90s

Back and Calves 7 exercises, 57 mins

Pull-Up	3x4 reps	rest: 150s
Cable Seated Row	3x4 reps	rest: 150s
Cable Front Lat Pulldown (Close Grip)	3x4 reps	rest: 150s
Barbell Shrug	3x4 reps	rest: 120s
Machine Calf Raise	3x4 reps	rest: 120s
Machine Seated Calf Raise	3x4 reps	rest: 0s
Donkey Calf Raise	3x8 reps	rest: 120s

Shoulders and Abs 8 exercises, 56 mins

Barbell Military Press	3x4 reps	rest: 150s
Dumbbell Lateral Raise	3x4 reps	rest: 120s
Dumbbell Seated Arnold Press	3x4 reps	rest: 150s
Dumbbell Seated Bent-Over Reverse Fly	3x4 reps	rest: 150s
Cable Rope Face Pull	3x8 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 0s
Parallel Bar Hip Raise	3x8 reps	rest: 0s
Seated Leg Tuck	3x5 reps	rest: 60s

Legs and Calves 7 exercises, 48 mins

Upper Body and Abs 8 exercises, 56 mins

Barbell Incline Bench Press	3x5 reps	rest: 120s
Barbell Preacher Curl	3x4 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x5 reps	rest: 120s
EZ Bar Incline Tricep Extension	3x5 reps	rest: 120s
Cable Kneeling Crunch	3x14 reps	rest: 0s
Cross Body Crunch	3x5 reps	rest: 0s
Hanging Knee Raise	3x5 reps	rest: 60s