Bigger Leaner Stronger Weeks 1-8

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4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Monday
Tuesday
Wednesday
Thursday
Friday

Chest and Abs 7 exercises, 1 hr 4 mins

Dumbbell Incline Bench Press	3x4 reps	rest: 180s
Barbell Bench Press	3x4 reps	rest: 180s
Dumbbell Bench Press	3x4 reps	rest: 180s
	3x4 reps	rest: 180s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Rotational Crunch	3x8 reps	rest: 60s
Scissor Kick	3x8 reps	rest: 60s

Back and Calves 7 exercises, 1 hr 4 mins

Barbell Deadlift	3x4 reps	rest: 180s
Dumbbell One-Arm Row	3x4 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	3x4 reps	rest: 180s
Cable Seated Row	3x4 reps	rest: 180s
Barbell Shrug	2x4 reps	rest: 180s
Machine Calf Raise	3x4 reps	rest: 60s
Machine Seated Calf Raise	3x4 reps	rest: 60s

Shoulders and Abs 6 exercises, 43 mins

Dumbbell Seated Arnold Press	3x8 reps	rest: 180s
Dumbbell Lateral Raise	3x4 reps	rest: 180s
Leverage Shoulder Press	3x8 reps	rest: 180s
Weight Plate Rotation	1x8 reps	rest: 0s
Mountain Climber	1x8 reps	rest: 60s
Toe Touches	1x8 reps	rest: 0s

Legs 5 exercises, 47 mins

Barbell Squat	3x4 reps	rest: 180s
Dumbbell Lunge	3x4 reps	rest: 180s
Barbell Front Squat	3x4 reps	rest: 180s
Calf Press On Leg Press	3x8 reps	rest: 60s
Donkey Calf Raise	3x8 reps	rest: 60s

Upper Body and Abs 8 exercises, 1 hr 18 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 180s
Dumbbell Bicep Curl	3x4 reps	rest: 180s
Barbell Bench Press (Close Grip)	3x4 reps	rest: 180s
Barbell Curl	3x4 reps	rest: 180s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 180s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s