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Bigger Leaner Stronger Phase 1

gnytra

Oct 13th 2018

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Bigger Leaner Stronger Phase 1

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Phase 1 of Bigger Leaner Stronger 1 year challenge

4-day D1 Chest & Triceps & Calves 7 exercises, 1 hr 23 mins

	Barbell Incline Bench Press	3x6 reps	rest: 180s
	Barbell Bench Press	3x6 reps	rest: 180s
	Dip	3x6 reps	rest: 180s
	Barbell Bench Press (Close Grip)	3x6 reps	rest: 180s
	Dumbbell Seated Tricep Press	3x6 reps	rest: 180s
	Machine Calf Raise	3x6 reps	rest: 180s
	Machine Seated Calf Raise	3x6 reps	rest: 180s

4-Day D2 Back & Biceps & Abs 9 exercises, 1 hr 43 mins

	Barbell Deadlift	3x6 reps	rest: 180s
	Barbell Bent-Over Row	3x6 reps	rest: 180s
	Pull-Up	3x6 reps	rest: 180s
	Barbell Shrug	2x6 reps	rest: 180s
	Barbell Curl	3x6 reps	rest: 180s
	Dumbbell Alternating Bicep Curl	3x6 reps	rest: 180s
	Cable Kneeling Crunch	3x6 reps	rest: 180s
	Parallel Bar Leg Raise	3x6 reps	rest: 180s
	Air Bike	3x6 reps	rest: 180s

4-Day D3 Upper Body & Calves 6 exercises, 1 hr 12 mins

	Barbell Incline Bench Press	3x10 reps	rest: 180s
	Barbell Military Press	3x6 reps	rest: 180s
	Dumbbell Lateral Raise	3x6 reps	rest: 180s
	Dumbbell Bent-Over Raise	3x6 reps	rest: 180s
	Machine Single-Leg Calf Press	3x6 reps	rest: 180s
	Machine Calf Raise	3x6 reps	rest: 180s

4-Day D4 Legs & Abs 6 exercises, 53 mins

	Barbell Squat	3x6 reps	rest: 180s
	Machine Leg Press	3x6 reps	rest: 180s
	Barbell Romanian Deadlift	3x6 reps	rest: 180s
	Cable Kneeling Crunch	3x6 reps	rest: 60s
	Parallel Bar Leg Raise	3x6 reps	rest: 60s
	Air Bike	3x6 reps	rest: 60s

Deload Legs Day 3 3 exercises, 31 mins

	Barbell Deep Squat	3x10 reps	rest: 120s
	Barbell Front Squat	3x10 reps	rest: 120s
	Machine Leg Press	3x10 reps	rest: 120s

Deload Pull Day 2 3 exercises, 30 mins

	Barbell Deadlift	3x10 reps	rest: 120s
	Barbell Bent-Over Row	3x10 reps	rest: 120s
	Dumbbell One-Arm Row	3x10 reps	rest: 120s

Deload Push Day 1 3 exercises, 30 mins

	Barbell Military Press	3x10 reps	rest: 120s
	Barbell Incline Bench Press	3x10 reps	rest: 120s
	Barbell Bench Press (Close Grip)	3x10 reps	rest: 120s

Strength Week A Day 1 3 exercises, 36 mins

	Barbell Squat	3x6 reps	rest: 180s
	Barbell Military Press	3x6 reps	rest: 180s
	Barbell Deadlift	3x6 reps	rest: 180s

Strength Week A Day 2 3 exercises, 36 mins

	Barbell Squat	3x6 reps	rest: 180s
	Barbell Bench Press	3x6 reps	rest: 180s
	Barbell Deadlift	3x6 reps	rest: 180s

Strength Week A Day 3 3 exercises, 36 mins

	Barbell Squat	3x6 reps	rest: 180s
	Barbell Military Press	3x6 reps	rest: 180s
	Barbell Deadlift	3x6 reps	rest: 180s

Strength Week B Day 1 3 exercises, 36 mins

	Barbell Squat	3x6 reps	rest: 180s
	Barbell Bench Press	3x6 reps	rest: 180s
	Barbell Deadlift	3x6 reps	rest: 180s

Strength Week B Day 2 3 exercises, 36 mins

	Barbell Squat	3x6 reps	rest: 180s
	Barbell Military Press	3x6 reps	rest: 180s
	Barbell Deadlift	3x6 reps	rest: 180s

Strength Week B Day 3 3 exercises, 36 mins

	Barbell Squat	3x6 reps	rest: 180s
	Barbell Bench Press	3x6 reps	rest: 180s
	Barbell Deadlift	3x6 reps	rest: 180s

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