Bigger Leaner Stronger Weeks 1-8
Cutting
Advanced
Machine strength
Plan Details
The Bigger Leaner Stronger Weeks 1-8 routine by privatepookie is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Workout from BLS weeks 1-8 Working Sets: 4-6 reps at about 80-85% of 1RM. Rest 3 to 4 mins in between sets. Warm up set: 1. set: 12 reps with 50% of heavy rest 1 min 2. set: 10 reps with same weight, faster repetition rest 1min 3. set: 4 reps with 70% of heavy rest 1min 4. set: 1 rep with 90% of heavy rest 2-3 min
Routine detail
Mon
Chest and Abs
Est. 64 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Dumbbell Bench Press
3 Sets x 4 Reps
Face Pull
3 Sets x 4 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Tue
Back and Calves
Est. 65 min
7 exercises
Barbell Deadlift
3 Sets x 4 Reps
Dumbbell One-Arm Row
3 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 4 Reps
Cable Seated Row
3 Sets x 4 Reps
Barbell Shrug
2 Sets x 4 Reps
Machine Calf Raise
3 Sets x 4 Reps
Machine Seated Calf Raise
3 Sets x 4 Reps
Wed
Shoulders and Abs
Est. 43 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 4 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Weight Plate Rotation
1 Set x 8 Reps
Mountain Climber
1 Set x 8 Reps
Toe Touches
1 Set x 8 Reps
Thu
Legs
Est. 47 min
5 exercises
Barbell Squat
3 Sets x 4 Reps
Dumbbell Lunge
3 Sets x 4 Reps
Barbell Front Squat
3 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Fri
Upper Body and Abs
Est. 78 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Barbell Curl
3 Sets x 4 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
