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Bigger Leaner Stronger 5-Day Workout Routine
Bigger Leaner Stronger 5-Day Workout Routine
Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Dumbbell Rear Lateral Raise (Seated)*
Set 1
Set 2
Set 3
Cable Crunch
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Leg Press
Set 1
Set 2
Workout 4 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Close-Grip Bench Press
Set 1
Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Seated Triceps Press
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Captain's Chair Leg Raise
Set 1
Set 2
Set 3
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Date Date Date Date
Week 8
Target Completed
Reps Weight Reps
Click here to
Date
Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date
Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Dumbbell Side Lateral Raise*
Set 1
Set 2
Set 3
Captain's Chair Leg Raise
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 4 Set 3
Legs Dumbbell Lunge (In-Place)
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Dip*
Set 1
Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Triceps Pushdown
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Plank
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date
Week 8
Target Completed
Reps Weight Reps
Click here to
Date
Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date
Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Dumbbell Rear Lateral Raise (Bent-Over)*
Set 1
Set 2
Set 3
Plank
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Dumbbell Lunge (Reverse)
Set 1
Set 2
Workout 4 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Close-Grip Bench Press
Set 1
Set 2
Set 3
E-Z Bar Curl
Set 1
Set 2
Set 3
Seated Triceps Press
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date
Week 8
Target Completed
Reps Weight Reps
Click here to
Date
Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date
Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Dumbbell Side Lateral Raise*
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 4 Set 3
Legs Dumbbell Single-Leg Split Squat
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Dip*
Set 1
Set 2
Set 3
Alternating Dumbbell Curl
Set 1
Set 2
Set 3
Triceps Pushdown
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
E-Z Bar Curl
Set 1
Set 2
Set 3
Hanging Leg Raise
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date
Week 8
Target Completed
Reps Weight Reps
Click here to
Date
Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date
Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Barbell Rear Delt Row
Set 1
Set 2
Set 3
Lying Leg Raise
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Barbell Single-Leg Split Squat
Set 1
Set 2
Workout 4 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Close-Grip Bench Press
Set 1
Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Seated Triceps Press
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Alternating Dumbbell Curl
Set 1
Set 2
Set 3
Abdominal Rollout
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date
Week 8
Completed
Weight Reps
Click here to
Date
Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date
Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Dumbbell Side Lateral Raise*
Set 1
Set 2
Set 3
Abdominal Rollout
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 4 Set 3
Legs Barbell Lunge (Walking)
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Dip*
Set 1
Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Triceps Pushdown
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date
Week 8
Target Completed
Reps Weight Reps
Click here to
Date
Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!