Bigger Leaner Stronger
Bulking
Intermediate
Barbell
Plan Details
The Bigger Leaner Stronger routine by TonyNwafor is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Abs
Est. 65 min
7 exercises
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Leg Raise
3 Sets
Air Bike
3 Sets
Day 2
Back and Calves
Est. 75 min
6 exercises
Barbell Deadlift
5 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Day 3
Shoulders and Abs
Est. 57 min
6 exercises
Barbell Shoulder Press
5 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets
Decline Crunch
3 Sets
Day 4
Legs
Est. 66 min
4 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Calf Press
6 Sets x 6 Reps
Day 5
Upper Body and Abs
Est. 79 min
8 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Wood Chop
3 Sets
Barbell Ab Rollout
3 Sets
Day 6
Cardio
Est. 83 min
5 exercises
Elliptical Training
1 Set
Running
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
Jump Rope
1 Set
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