BIGGER

LEANER
STRONGER
WORKOUT ROUTINES
BIGGER LEANER STRONGER

3-DAY WORKOUT
ROUTINE

www.biggerleanerstronger.com
 PHASE 1

WORKOUT 1 | PUSH

Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Triceps Pushdown 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

One-Arm Dumbbell Row 3 hard sets of 4–6 reps

Lat Pulldown (Medium-Grip) 3 hard sets of 6–8 reps

Alternating Dumbbell Curl 3 hard sets of 6–8 reps

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Leg Curl 3 hard sets of 6–8 reps

Leg Press 3 hard sets of 6–8 reps

Dumbbell Lunge (Walking or In-Place) 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 DELOAD 1

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Triceps Pushdown 2 hard sets of 4 reps

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

One-Arm Dumbbell Row 2 hard sets of 2 reps

Lat Pulldown (Medium-Grip) 2 hard sets of 4 reps

Alternating Dumbbell Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Leg Curl 2 hard sets of 4 reps

Leg Press 2 hard sets of 4 reps

Dumbbell Lunge (Walking or In-Place) 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 PHASE 2

WORKOUT 1 | PUSH

Incline Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Incline Dumbbell Bench Press 3 hard sets of 4–6 reps

Lying Triceps Extension (“Skullcrusher”) 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Seated Cable Row (Wide-Grip) 3 hard sets of 4–6 reps

Chin-up 3 hard sets of 4–6 reps

Barbell Curl 3 hard sets of 6–8 reps

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Barbell Front Squat 3 hard sets of 4–6 reps

Dumbbell Bulgarian Split Squat 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 DELOAD 2

WORKOUT 1 | DELOAD PUSH

Incline Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Incline Dumbbell Bench Press 2 hard sets of 2 reps

Lying Triceps Extension (“Skullcrusher”) 2 hard sets of 4 reps

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Seated Cable Row (Wide-Grip) 2 hard sets of 2 reps

Chin-up 2 hard sets of 2 reps

Barbell Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Barbell Front Squat 2 hard sets of 4 reps

Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 PHASE 3

WORKOUT 1 | PUSH

Dumbbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Barbell Bench Press 3 hard sets of 4–6 reps

Seated Triceps Press 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Barbell Row 3 hard sets of 4–6 reps

Pull-up 3 hard sets of 4–6 reps

Dumbbell Hammer Curl 3 hard sets of 6–8 reps

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Leg Press 3 hard sets of 6–8 reps

Dumbbell Lunge (Walking or In-Place) 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 DELOAD 3

WORKOUT 1 | DELOAD PUSH

Dumbbell Bench Press Warm-up and 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Barbell Bench Press 2 hard sets of 2 reps

Seated Triceps Press 2 hard sets of 4 reps

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Barbell Row 2 hard sets of 2 reps

Pull-up 2 hard sets of 2 reps

Dumbbell Hammer Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Leg Press 2 hard sets of 4 reps

Dumbbell Lunge (Walking or In-Place) 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 PHASE 4

WORKOUT 1 | PUSH

Incline Dumbbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Barbell Bench Press 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Triceps Pushdown 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

One-Arm Dumbbell Row 3 hard sets of 4–6 reps

Lat Pulldown (Close-Grip) 3 hard sets of 6–8 reps

Alternating Dumbbell Curl 3 hard sets of 6–8 reps

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Barbell Front Squat 3 hard sets of 4–6 reps

Dumbbell Bulgarian Split Squat 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 DELOAD 4

WORKOUT 1 | DELOAD PUSH

Incline Dumbbell Bench Press Warm-up and 2 hard sets of 2 reps

Barbell Bench Press 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Triceps Pushdown 2 hard sets of 4 reps

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

One-Arm Dumbbell Row 2 hard sets of 2 reps

Lat Pulldown (Close-Grip) 2 hard sets of 4 reps

Alternating Dumbbell Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Barbell Front Squat 2 hard sets of 4 reps

Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 PHASE 5

WORKOUT 1 | PUSH

Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Lying Triceps Extension (“Skullcrusher”) 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Seated Cable Row (Close-Grip) 3 hard sets of 4–6 reps

Chin-up 3 hard sets of 4–6 reps

E-Z Bar Curl 3 hard sets of 6–8 reps

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Leg Press 3 hard sets of 6–8 reps

Dumbbell Lunge (Walking or In-Place) 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 DELOAD 5

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Lying Triceps Extension (“Skullcrusher”) 2 hard sets of 4 reps

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Seated Cable Row (Close-Grip) 2 hard sets of 2 reps

Chin-up 2 hard sets of 2 reps

E-Z Bar Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Leg Press 2 hard sets of 4 reps

Dumbbell Lunge (Walking or In-Place) 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 PHASE 6

WORKOUT 1 | PUSH

Incline Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Incline Dumbbell Bench Press 3 hard sets of 4–6 reps

Seated Triceps Press 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Barbell Row 3 hard sets of 4–6 reps

Pull-up 3 hard sets of 4–6 reps

Dumbbell Hammer Curl 3 hard sets of 6–8 reps

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Barbell Front Squat 3 hard sets of 4–6 reps

Dumbbell Bulgarian Split Squat 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 DELOAD 6

WORKOUT 1 | DELOAD PUSH

Incline Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Incline Dumbbell Bench Press 2 hard sets of 2 reps

Seated Triceps Press 2 hard sets of 4 reps

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Barbell Row 2 hard sets of 2 reps

Pull-up 2 hard sets of 2 reps

Dumbbell Hammer Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Barbell Front Squat 2 hard sets of 4 reps

Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
BIGGER LEANER STRONGER

4-DAY WORKOUT
ROUTINE

www.biggerleanerstronger.com
 PHASE 1

WORKOUT 1 | PUSH

Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Triceps Pushdown 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

One-Arm Dumbbell Row 3 hard sets of 4–6 reps

Lat Pulldown (Medium-Grip) 3 hard sets of 6–8 reps

Alternating Dumbbell Curl 3 hard sets of 6–8 reps

WORKOUT 3 | UPPER BODY

Seated Dumbbell Press Warm-up and 3 hard sets of 4–6 reps

Seated Cable Row (Close-Grip) 3 hard sets of 6–8 reps

Close-Grip Bench Press Warm-up and 3 hard sets of 4–6 reps

Dumbbell Rear Lateral Raise 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Leg Curl 3 hard sets of 6–8 reps

Leg Press 3 hard sets of 6–8 reps

Dumbbell Lunge (Walking or In-Place) 3 hard sets of 6–8 reps

DELOAD 1

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Triceps Pushdown 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

One-Arm Dumbbell Row 2 hard sets of 2 reps

Lat Pulldown (Medium-Grip) 2 hard sets of 4 reps

Alternating Dumbbell Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD UPPER BODY

Seated Dumbbell Press Warm-up and 2 hard sets of 2 reps

Seated Cable Row (Close-Grip) 2 hard sets of 4 reps

Close-Grip Bench Press Warm-up and 2 hard sets of 2 reps

Dumbbell Rear Lateral Raise 2 hard sets of 4 reps

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Leg Curl 2 hard sets of 4 reps

Leg Press 2 hard sets of 4 reps

Dumbbell Lunge (Walking or In-Place) 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 PHASE 2

WORKOUT 1 | PUSH

Incline Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Incline Dumbbell Bench Press 3 hard sets of 4–6 reps

Lying Triceps Extension (“Skullcrusher”) 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Seated Cable Row (Wide-Grip) 3 hard sets of 4–6 reps

Chin-up 3 hard sets of 4–6 reps

Barbell Curl 3 hard sets of 6–8 reps

WORKOUT 3 | UPPER BODY

Arnold Dumbbell Press Warm-up and 3 hard sets of 4–6 reps

Seated Cable Row (Wide-Grip) 3 hard sets of 6–8 reps

Dip Warm-up and 3 hard sets of 4–6 reps

Dumbbell Side Lateral Raise 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Barbell Front Squat 3 hard sets of 4–6 reps

Dumbbell Bulgarian Split Squat 3 hard sets of 6–8 reps

DELOAD 2

WORKOUT 1 | DELOAD PUSH

Incline Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Incline Dumbbell Bench Press 2 hard sets of 2 reps

Lying Triceps Extension (“Skullcrusher”) 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Seated Cable Row (Wide-Grip) 2 hard sets of 2 reps

Chin-up 2 hard sets of 2 reps

Barbell Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD UPPER BODY

Arnold Dumbbell Press Warm-up and 2 hard sets of 2 reps

Seated Cable Row (Wide-Grip) 2 hard sets of 4 reps

Dip Warm-up and 2 hard sets of 2 reps

Dumbbell Side Lateral Raise 2 hard sets of 4 reps

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Barbell Front Squat 2 hard sets of 4 reps

Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 PHASE 3

WORKOUT 1 | PUSH

Dumbbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Barbell Bench Press 3 hard sets of 4–6 reps

Seated Triceps Press 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Barbell Row 3 hard sets of 4–6 reps

Pull-up 3 hard sets of 4–6 reps

Dumbbell Hammer Curl 3 hard sets of 6–8 reps

WORKOUT 3 | UPPER BODY

Seated Dumbbell Press Warm-up and 3 hard sets of 4–6 reps

Seated Cable Row (Close-Grip) 3 hard sets of 6–8 reps

Close-Grip Bench Press Warm-up and 3 hard sets of 4–6 reps

Machine Reverse Fly 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Leg Press 3 hard sets of 6–8 reps

Dumbbell Lunge (Walking or In-Place) 3 hard sets of 6–8 reps

DELOAD 3

WORKOUT 1 | DELOAD PUSH

Dumbbell Bench Press Warm-up and 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Barbell Bench Press 2 hard sets of 2 reps

Seated Triceps Press 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Barbell Row 2 hard sets of 2 reps

Pull-up 2 hard sets of 2 reps

Dumbbell Hammer Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD UPPER BODY

Seated Dumbbell Press Warm-up and 2 hard sets of 2 reps

Seated Cable Row (Close-Grip) 2 hard sets of 4 reps

Close-Grip Bench Press Warm-up and 2 hard sets of 2 reps

Machine Reverse Fly 2 hard sets of 4 reps

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Leg Press 2 hard sets of 4 reps

Dumbbell Lunge (Walking or In-Place) 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 PHASE 4

WORKOUT 1 | PUSH

Incline Dumbbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Barbell Bench Press 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Triceps Pushdown 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

One-Arm Dumbbell Row 3 hard sets of 4–6 reps

Lat Pulldown (Close-Grip) 3 hard sets of 6–8 reps

Alternating Dumbbell Curl 3 hard sets of 6–8 reps

WORKOUT 3 | UPPER BODY

Arnold Dumbbell Press Warm-up and 3 hard sets of 4–6 reps

Seated Cable Row (Wide-Grip) 3 hard sets of 6–8 reps

Dip Warm-up and 3 hard sets of 4–6 reps

Dumbbell Rear Lateral Raise 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Barbell Front Squat 3 hard sets of 4–6 reps

Dumbbell Bulgarian Split Squat 3 hard sets of 6–8 reps

DELOAD 4

WORKOUT 1 | DELOAD PUSH

Incline Dumbbell Bench Press Warm-up and 2 hard sets of 2 reps

Barbell Bench Press 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Triceps Pushdown 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

One-Arm Dumbbell Row 2 hard sets of 2 reps

Lat Pulldown (Close-Grip) 2 hard sets of 4 reps

Alternating Dumbbell Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD UPPER BODY

Arnold Dumbbell Press Warm-up and 2 hard sets of 2 reps

Seated Cable Row (Wide-Grip) 2 hard sets of 4 reps

Dip Warm-up and 2 hard sets of 2 reps

Dumbbell Rear Lateral Raise 2 hard sets of 4 reps

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Barbell Front Squat 2 hard sets of 4 reps

Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 PHASE 5

WORKOUT 1 | PUSH

Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Lying Triceps Extension (“Skullcrusher”) 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Seated Cable Row (Close-Grip) 3 hard sets of 4–6 reps

Chin-up 3 hard sets of 4–6 reps

E-Z Bar Curl 3 hard sets of 6–8 reps

WORKOUT 3 | UPPER BODY

Seated Dumbbell Press Warm-up and 3 hard sets of 4–6 reps

One-Arm Dumbbell Row 3 hard sets of 4–6 reps

Close-Grip Bench Press Warm-up and 3 hard sets of 4–6 reps

Dumbbell Side Lateral Raise 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Leg Press 3 hard sets of 6–8 reps

Dumbbell Lunge (Walking or In-Place) 3 hard sets of 6–8 reps

DELOAD 5

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Lying Triceps Extension (“Skullcrusher”) 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Seated Cable Row (Close-Grip) 2 hard sets of 2 reps

Chin-up 2 hard sets of 2 reps

E-Z Bar Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD UPPER BODY

Seated Dumbbell Press Warm-up and 2 hard sets of 2 reps

One-Arm Dumbbell Row 2 hard sets of 4 reps

Close-Grip Bench Press Warm-up and 2 hard sets of 2 reps

Dumbbell Side Lateral Raise 2 hard sets of 4 reps

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Leg Press 2 hard sets of 4 reps

Dumbbell Lunge (Walking or In-Place) 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 PHASE 6

WORKOUT 1 | PUSH

Incline Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Incline Dumbbell Bench Press 3 hard sets of 4–6 reps

Seated Triceps Press 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Barbell Row 3 hard sets of 4–6 reps

Pull-up 3 hard sets of 4–6 reps

Dumbbell Hammer Curl 3 hard sets of 6–8 reps

WORKOUT 3 | UPPER BODY

Arnold Dumbbell Press Warm-up and 3 hard sets of 4–6 reps

Seated Cable Row (Wide-Grip) 3 hard sets of 6–8 reps

Dip Warm-up and 3 hard sets of 4–6 reps

Machine Reverse Fly 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Barbell Front Squat 3 hard sets of 4–6 reps

Dumbbell Bulgarian Split Squat 3 hard sets of 6–8 reps

DELOAD 6

WORKOUT 1 | DELOAD PUSH

Incline Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Incline Dumbbell Bench Press 2 hard sets of 2 reps

Seated Triceps Press 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Barbell Row 2 hard sets of 2 reps

Pull-up 2 hard sets of 2 reps

Dumbbell Hammer Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD UPPER BODY

Arnold Dumbbell Press Warm-up and 2 hard sets of 2 reps

Seated Cable Row (Wide-Grip) 2 hard sets of 4 reps

Dip Warm-up and 2 hard sets of 2 reps

Machine Reverse Fly 2 hard sets of 4 reps

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Barbell Front Squat 2 hard sets of 4 reps

Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
BIGGER LEANER STRONGER

5-DAY WORKOUT
ROUTINE

www.biggerleanerstronger.com
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

PHASE 1

WORKOUT 1 | PUSH

Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Triceps Pushdown 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

One-Arm Dumbbell Row 3 hard sets of 4–6 reps

Lat Pulldown (Medium-Grip) 3 hard sets of 6–8 reps

Alternating Dumbbell Curl 3 hard sets of 6–8 reps

WORKOUT 3 | UPPER BODY A

Seated Dumbbell Press Warm-up and 3 hard sets of 4–6 reps

Dumbbell Side Lateral Raise 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

Dumbbell Rear Lateral Raise 3 hard sets of 6–8 reps

Seated Triceps Press 3 hard sets of 6–8 reps

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Leg Curl 3 hard sets of 6–8 reps

Leg Press 3 hard sets of 4–6 reps

Dumbbell Lunge (Walking or In-Place) 3 hard sets of 6–8 reps

WORKOUT 5 | UPPER BODY B

Close-Grip Bench Press Warm-up and 3 hard sets of 4–6 reps

Chin-up 3 hard sets of 4–6 reps

Seated Cable Row (Close-Grip) 3 hard sets of 6–8 reps

Barbell Curl 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

DELOAD 1

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Triceps Pushdown 2 hard sets of 4 reps

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

One-Arm Dumbbell Row 2 hard sets of 2 reps

Lat Pulldown (Medium-Grip) 2 hard sets of 4 reps

Alternating Dumbbell Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD UPPER BODY A

Seated Dumbbell Press Warm-up and 2 hard sets of 2 reps

Dumbbell Side Lateral Raise 2 hard sets of 4 reps

Dumbbell Rear Lateral Raise 2 hard sets of 4 reps

Seated Triceps Press 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Leg Curl 2 hard sets of 4 reps

Leg Press 2 hard sets of 2 reps

Dumbbell Lunge (Walking or In-Place) 2 hard sets of 4 reps

WORKOUT 5 | DELOAD UPPER BODY B

Close-Grip Bench Press Warm-up and 2 hard sets of 2 reps

Chin-up 2 hard sets of 2 reps

Seated Cable Row (Close-Grip) 2 hard sets of 4 reps

Barbell Curl 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

PHASE 2

WORKOUT 1 | PUSH

Incline Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Incline Dumbbell Bench Press 3 hard sets of 4–6 reps

Lying Triceps Extension (“Skullcrusher”) 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Seated Cable Row (Wide-Grip) 3 hard sets of 4–6 reps

Lat Pulldown (Close-Grip) 3 hard sets of 6–8 reps

Dumbbell Hammer Curl 3 hard sets of 6–8 reps

WORKOUT 3 | UPPER BODY A

Seated Barbell Overhead Press Warm-up and 3 hard sets of 4–6 reps

Barbell Rear Delt Row 3 hard sets of 6–8 reps

Dumbbell Side Lateral Raise 3 hard sets of 6–8 reps

Triceps Pushdown 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Barbell Front Squat 3 hard sets of 4–6 reps

Dumbbell Bulgarian Split Squat 3 hard sets of 6–8 reps

WORKOUT 5 | UPPER BODY B

Dip Warm-up and 3 hard sets of 4–6 reps

Pull-up 3 hard sets of 4–6 reps

One-Arm Dumbbell Row 3 hard sets of 4–6 reps

E-Z Bar Curl 3 hard sets of 6–8 reps

DELOAD 2

WORKOUT 1 | DELOAD PUSH

Incline Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Incline Dumbbell Bench Press 2 hard sets of 2 reps

Lying Triceps Extension (“Skullcrusher”) 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Seated Cable Row (Wide-Grip) 2 hard sets of 2 reps

Lat Pulldown (Close-Grip) 2 hard sets of 4 reps

Dumbbell Hammer Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD UPPER BODY A

Seated Barbell Overhead Press Warm-up and 2 hard sets of 2 reps

Barbell Rear Delt Row 2 hard sets of 4 reps

Dumbbell Side Lateral Raise 2 hard sets of 4 reps

Triceps Pushdown 2 hard sets of 4 reps

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Barbell Front Squat 2 hard sets of 4 reps

Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 5 | UPPER BODY B

Dip Warm-up and 2 hard sets of 2 reps

Pull-up 2 hard sets of 2 reps

One-Arm Dumbbell Row 2 hard sets of 2 reps

E-Z Bar Curl 2 hard sets of 4 reps

PHASE 3
WORKOUT 1 | PUSH

Dumbbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Barbell Bench Press 3 hard sets of 4–6 reps

Triceps Pushdown 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Barbell Row 3 hard sets of 4–6 reps

Lat Pulldown (Medium-Grip) 3 hard sets of 6–8 reps

Alternating Dumbbell Curl 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 3 | UPPER BODY A

Standing Barbell Overhead Press Warm-up and 3 hard sets of 4–6 reps

Dumbbell Side Lateral Raise 3 hard sets of 6–8 reps

Dumbbell Rear Lateral Raise 3 hard sets of 6–8 reps

Seated Triceps Press 3 hard sets of 6–8 reps

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Leg Curl 3 hard sets of 6–8 reps

Leg Press 3 hard sets of 4–6 reps

Dumbbell Lunge (Walking or In-Place) 3 hard sets of 6–8 reps

WORKOUT 5 | UPPER BODY B

Close-Grip Bench Press Warm-up and 3 hard sets of 4–6 reps

Chin-up 3 hard sets of 4–6 reps

Seated Cable Row (Wide-Grip) 3 hard sets of 4–6 reps

Barbell Curl 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

DELOAD 3

WORKOUT 1 | DELOAD PUSH

Dumbbell Bench Press Warm-up and 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Barbell Bench Press 2 hard sets of 2 reps

Triceps Pushdown 2 hard sets of 4 reps

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Barbell Row 2 hard sets of 2 reps

Lat Pulldown (Medium-Grip) 2 hard sets of 4 reps

Alternating Dumbbell Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD UPPER BODY A

Standing Barbell Overhead Press Warm-up and 2 hard sets of 2 reps

Dumbbell Side Lateral Raise 2 hard sets of 4 reps

Dumbbell Rear Lateral Raise 2 hard sets of 4 reps

Seated Triceps Press 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Leg Curl 2 hard sets of 4 reps

Leg Press 2 hard sets of 2 reps

Dumbbell Lunge (Walking or In-Place) 2 hard sets of 4 reps

WORKOUT 5 | DELOAD UPPER BODY B

Close-Grip Bench Press Warm-up and 2 hard sets of 2 reps

Chin-up 2 hard sets of 2 reps

Seated Cable Row (Wide-Grip) 2 hard sets of 2 reps

Barbell Curl 2 hard sets of 4 reps

PHASE 4
WORKOUT 1 | PUSH

Incline Dumbbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Barbell Bench Press 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Lying Triceps Extension (“Skullcrusher”) 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

One-Arm Dumbbell Row 3 hard sets of 4–6 reps

Lat Pulldown (Close-Grip) 3 hard sets of 6–8 reps

Dumbbell Hammer Curl 3 hard sets of 6–8 reps

WORKOUT 3 | UPPER BODY A

Arnold Dumbbell Press Warm-up and 3 hard sets of 4–6 reps

Machine Reverse Fly 3 hard sets of 6–8 reps

Dumbbell Side Lateral Raise 3 hard sets of 6–8 reps

Triceps Pushdown 3 hard sets of 6–8 reps

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Barbell Front Squat 3 hard sets of 4–6 reps

Dumbbell Bulgarian Split Squat 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 5 | UPPER BODY B

Dip Warm-up and 3 hard sets of 4–6 reps

Pull-up 3 hard sets of 4–6 reps

Seated Cable Row (Close-Grip) 3 hard sets of 6–8 rep

E-Z Bar Curl 3 hard sets of 6–8 reps

DELOAD 4
WORKOUT 1 | DELOAD PUSH

Incline Dumbbell Bench Press Warm-up and 2 hard sets of 2 reps

Barbell Bench Press 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Lying Triceps Extension (“Skullcrusher”) 2 hard sets of 4 reps

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

One-Arm Dumbbell Row 2 hard sets of 2 reps

Lat Pulldown (Close-Grip) 2 hard sets of 4 reps

Dumbbell Hammer Curl 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 3 | DELOAD UPPER BODY A

Arnold Dumbbell Press Warm-up and 2 hard sets of 2 reps

Machine Reverse Fly 2 hard sets of 4 reps

Dumbbell Side Lateral Raise 2 hard sets of 4 reps

Triceps Pushdown 2 hard sets of 4 reps

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Barbell Front Squat 2 hard sets of 4 reps

Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps

WORKOUT 5 | DELOAD UPPER BODY B

Dip Warm-up and 2 hard sets of 2 reps

Pull-up 2 hard sets of 2 reps

Seated Cable Row (Close-Grip) 2 hard sets of 4 reps

E-Z Bar Curl 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

PHASE 5

WORKOUT 1 | PUSH

Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Incline Barbell Bench Press 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Triceps Pushdown 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Seated Cable Row (Close-Grip) 3 hard sets of 4–6 reps

Lat Pulldown (Medium-Grip) 3 hard sets of 6–8 reps

Alternating Dumbbell Curl 3 hard sets of 6–8 reps

WORKOUT 3 | UPPER BODY A

Seated Barbell Overhead Press Warm-up and 3 hard sets of 4–6 reps

Dumbbell Side Lateral Raise 3 hard sets of 6–8 reps

Dumbbell Rear Lateral Raise 3 hard sets of 6–8 reps

Seated Triceps Press 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Leg Curl 3 hard sets of 6–8 reps

Leg Press 3 hard sets of 4–6 reps

Dumbbell Lunge (Walking or In-Place) 3 hard sets of 6–8 reps

WORKOUT 5 | UPPER BODY B

Close-Grip Bench Press Warm-up and 3 hard sets of 4–6 reps

Chin-up 3 hard sets of 4–6 reps

One-Arm Dumbbell Row 3 hard sets of 4–6 reps

Barbell Curl 3 hard sets of 6–8 reps

DELOAD 5
WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Incline Barbell Bench Press 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Triceps Pushdown 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Seated Cable Row (Close-Grip) 2 hard sets of 2 reps

Lat Pulldown (Medium-Grip) 2 hard sets of 4 reps

Alternating Dumbbell Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD UPPER BODY A

Seated Barbell Overhead Press Warm-up and 2 hard sets of 2 reps

Dumbbell Side Lateral Raise 2 hard sets of 4 reps

Dumbbell Rear Lateral Raise 2 hard sets of 4 reps

Seated Triceps Press 2 hard sets of 4 reps

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Leg Curl 2 hard sets of 4 reps

Leg Press 2 hard sets of 2 reps

Dumbbell Lunge (Walking or In-Place) 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 5 | DELOAD UPPER BODY B

Close-Grip Bench Press Warm-up and 2 hard sets of 2 reps

Chin-up 2 hard sets of 2 reps

One-Arm Dumbbell Row 2 hard sets of 2 reps

Barbell Curl 2 hard sets of 4 reps

PHASE 6
WORKOUT 1 | PUSH

Incline Barbell Bench Press Warm-up and 3 hard sets of 4–6 reps

Dumbbell Bench Press 3 hard sets of 4–6 reps

Incline Dumbbell Bench Press 3 hard sets of 4–6 reps

Lying Triceps Extension (“Skullcrusher”) 3 hard sets of 6–8 reps

WORKOUT 2 | PULL

Barbell Deadlift Warm-up and 3 hard sets of 4–6 reps

Barbell Row 3 hard sets of 4–6 reps

Lat Pulldown (Close-Grip) 3 hard sets of 6–8 reps

Dumbbell Hammer Curl 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 3 | UPPER BODY A

Standing Barbell Overhead Press Warm-up and 3 hard sets of 4–6 reps

Barbell Rear Delt Row 3 hard sets of 6–8 reps

Dumbbell Side Lateral Raise 3 hard sets of 6–8 reps

Triceps Pushdown 3 hard sets of 6–8 reps

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets of 4–6 reps

Romanian Deadlift 3 hard sets of 4–6 reps

Barbell Front Squat 3 hard sets of 4–6 reps

Dumbbell Bulgarian Split Squat 3 hard sets of 6–8 reps

WORKOUT 5 | UPPER BODY B

Dip Warm-up and 3 hard sets of 4–6 reps

Pull-up 3 hard sets of 4–6 reps

Seated Cable Row (Wide-Grip) 3 hard sets of 6–8 reps

E-Z Bar Curl 3 hard sets of 6–8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

DELOAD 6
WORKOUT 1 | DELOAD PUSH

Incline Barbell Bench Press Warm-up and 2 hard sets of 2 reps

Dumbbell Bench Press 2 hard sets of 2 reps

Incline Dumbbell Bench Press 2 hard sets of 2 reps

Lying Triceps Extension (“Skullcrusher”) 2 hard sets of 4 reps

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 hard sets of 2 reps

Barbell Row 2 hard sets of 2 reps

Lat Pulldown (Close-Grip) 2 hard sets of 4 reps

Dumbbell Hammer Curl 2 hard sets of 4 reps

WORKOUT 3 | DELOAD UPPER BODY A

Standing Barbell Overhead Press Warm-up and 2 hard sets of 2 reps

Barbell Rear Delt Row 2 hard sets of 4 reps

Dumbbell Side Lateral Raise 2 hard sets of 4 reps

Triceps Pushdown 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.
 BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

WORKOUT 4 | DELOAD LEGS

Barbell Squat Warm-up and 2 hard sets of 2 reps

Romanian Deadlift 2 hard sets of 2 reps

Barbell Front Squat 2 hard sets of 4 reps

Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps

WORKOUT 5 | DELOAD UPPER BODY B

Dip Warm-up and 2 hard sets of 2 reps

Pull-up 2 hard sets of 2 reps

Seated Cable Row (Wide-Grip) 2 hard sets of 4 reps

E-Z Bar Curl 2 hard sets of 4 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.biggerleanerstronger.com.