Big Lineman
Bulking
Advanced
Barbell
Plan Details
The Big Lineman routine by troneja is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 7
Upper
Est. 101 min
7 exercises
Barbell Bench Press
7 Sets x 5,4,4,3,3,2,1 Reps
EZ Bar Tricep Extension
7 Sets x 5,4,4,3,3,2,1 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
7 Sets x 5,4,4,3,3,2,1 Reps
Barbell Bent-Over Row
7 Sets x 5,4,4,3,3,2,1 Reps
Barbell Bench Press (Close Grip)
7 Sets x 5,4,4,3,3,2,1 Reps
Barbell Curl
3 Sets x 10 Reps
Day 8
Lower
Est. 60 min
7 exercises
Barbell Squat
7 Sets x 5,4,4,3,3,2,1 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
7 Sets x 5,4,4,3,3,2,1 Reps
Bridge
7 Sets
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
7 Sets x 5,4,4,3,3,2,1 Reps
Barbell Seated Good Morning
7 Sets x 5,4,4,3,3,2,1 Reps
Day 9
Full
Est. 48 min
6 exercises
Barbell Deadlift
6 Sets x 3,3,3,2,1,1 Reps
T Bar Row
6 Sets x 3,3,3,2,1,1 Reps
Barbell Bench Press (Close Grip)
6 Sets x 3,3,3,2,1,1 Reps
Box Squat
6 Sets x 3,3,3,2,1,1 Reps
Barbell Shoulder Press
6 Sets x 3,3,3,2,1,1 Reps
Barbell Hang Snatch
6 Sets x 3,3,3,2,1,1 Reps
