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3-Day Workout Routine: Bigger Leaner Stronger

The document outlines a 5-phase 3-day per week workout routine with the goal of getting bigger, leaner, and stronger. Each phase consists of 3 workouts targeting push, pull, and legs with 3 hard sets of exercises. Between each phase is a deload week with lighter weight and fewer reps to recover. The routine progresses exercises each phase and includes options for core and calf work.

Uploaded by

Aryan Agarwal
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
3K views

3-Day Workout Routine: Bigger Leaner Stronger

The document outlines a 5-phase 3-day per week workout routine with the goal of getting bigger, leaner, and stronger. Each phase consists of 3 workouts targeting push, pull, and legs with 3 hard sets of exercises. Between each phase is a deload week with lighter weight and fewer reps to recover. The routine progresses exercises each phase and includes options for core and calf work.

Uploaded by

Aryan Agarwal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BIGGER LEANER STRONGER

3-DAY WORKOUT
ROUTINE

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

PHASE 1

WORKOUT 1 | PUSH AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Incline Barbell Bench Press 3 hard sets

Dumbbell Bench Press 3 hard sets

Seated Triceps Press 3 hard sets

Cable Crunch 3 hard sets

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

One-Arm Dumbbell Row 3 hard sets

Lat Pulldown (Wide-Grip) 3 hard sets

Barbell Curl 3 hard sets

Leg Press Calf Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets

Leg Press 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Seated Calf Raise* 3 hard sets

DELOAD 1

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

PHASE 2

WORKOUT 1 | PUSH AND CORE

Incline Barbell Bench Press Warm-up and 3 hard sets

Barbell Bench Press 3 hard sets

Incline Dumbbell Bench Press 3 hard sets

Triceps Pushdown 3 hard sets

Captain’s Chair Leg Raise 3 hard sets

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Seated Cable Row (Wide-Grip) 3 hard sets

Lat Pulldown (Close-Grip) 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

Dumbbell Hammer Curl 3 hard sets

Seated Calf Raise* 3 hard sets

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets

Romanian Deadlift 3 hard sets

Dumbbell Lunge (In-Place) 3 hard sets

Standing Calf Raise* 3 hard sets

DELOAD 2

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

PHASE 3

WORKOUT 1 | PUSH AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Incline Barbell Bench Press 3 hard sets

Dumbbell Bench Press 3 hard sets

Seated Triceps Press 3 hard sets

Plank 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Barbell Row 3 hard sets

Chin-Up 3 hard sets

E-Z Bar Curl 3 hard sets

Standing Calf Raise* 3 hard sets

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets

Dumbbell Lunge (Reverse) 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Leg Press Calf Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

DELOAD 3

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

PHASE 4

WORKOUT 1 | PUSH AND CORE

Incline Barbell Bench Press Warm-up and 3 hard sets

Barbell Bench Press 3 hard sets

Incline Dumbbell Bench Press 3 hard sets

Triceps Pushdown 3 hard sets

Weighted Sit-Up 3 hard sets

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

One-Arm Dumbbell Row 3 hard sets

Lat Pulldown (Wide-Grip) 3 hard sets

Alternating Dumbbell Curl 3 hard sets

Leg Press Calf Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets

Romanian Deadlift 3 hard sets

Dumbbell Single-Leg Split Squat 3 hard sets

Seated Calf Raise* 3 hard sets

DELOAD 4

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

PHASE 5

WORKOUT 1 | PUSH AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Incline Barbell Bench Press 3 hard sets

Dumbbell Bench Press 3 hard sets

Seated Triceps Press 3 hard sets

Lying Leg Raise 3 hard sets

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Seated Cable Row (Close-Grip) 3 hard sets

Lat Pulldown (Close-Grip) 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

Barbell Curl 3 hard sets

Seated Calf Raise* 3 hard sets

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets

Barbell Single-Leg Split Squat 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Standing Calf Raise* 3 hard sets

DELOAD 5

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

PHASE 6

WORKOUT 1 | PUSH AND CORE

Incline Barbell Bench Press Warm-up and 3 hard sets

Barbell Bench Press 3 hard sets

Incline Dumbbell Bench Press 3 hard sets

Triceps Pushdown 3 hard sets

Abdominal Rollout 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Barbell Row 3 hard sets

Pull-Up 3 hard sets

Dumbbell Hammer Curl 3 hard sets

Standing Calf Raise* 3 hard sets

WORKOUT 3 | LEGS

Barbell Squat Warm-up and 3 hard sets

Romanian Deadlift 3 hard sets

Barbell Lunge (Walking) 3 hard sets

Leg Press Calf Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE

DELOAD 6

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER

4-DAY WORKOUT
ROUTINE

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

PHASE 1

WORKOUT 1 | PUSH AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Incline Barbell Bench Press 3 hard sets

Dumbbell Bench Press 3 hard sets

Cable Crunch 3 hard sets

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

One-Arm Dumbbell Row 3 hard sets

Lat Pulldown (Wide-Grip) 3 hard sets

Leg Press Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Close-Grip Bench Press Warm-up and 3 hard sets

Dumbbell Side Lateral Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

Barbell Curl 3 hard sets

Captain’s Chair Leg Raise 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Leg Press 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Seated Calf Raise* 3 hard sets

DELOAD 1

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weigh

PHASE 2

WORKOUT 1 | PUSH AND CORE

Incline Barbell Bench Press Warm-up and 3 hard sets

Barbell Bench Press 3 hard sets

Incline Dumbbell Bench Press 3 hard sets

Captain’s Chair Leg Raise 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Seated Cable Row (Wide-Grip) 3 hard sets

Lat Pulldown (Close-Grip) 3 hard sets

Seated Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Seated Dumbbell Press Warm-up and 3 hard sets

Dumbbell Rear Lateral Raise (Seated)* 3 hard sets

Dumbbell Hammer Curl 3 hard sets

Plank 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Romanian Deadlift 3 hard sets

Dumbbell Lunge (In-Place) 3 hard sets

Standing Calf Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

DELOAD 2

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

PHASE 3

WORKOUT 1 | PUSH AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Incline Barbell Bench Press 3 hard sets

Dumbbell Bench Press 3 hard sets

Plank 3 hard sets

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Barbell Row 3 hard sets

Chin-Up 3 hard sets

Standing Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Arnold Dumbbell Press Warm-up and 3 hard sets

Dumbbell Side Lateral Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

E-Z Bar Curl 3 hard sets

Weighted Sit-Up 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Dumbbell Lunge (Reverse) 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Leg Press Calf Raise* 3 hard sets

DELOAD 3

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

PHASE 4

WORKOUT 1 | PUSH AND CORE

Incline Barbell Bench Press Warm-up and 3 hard sets

Barbell Bench Press 3 hard sets

Incline Dumbbell Bench Press 3 hard sets

Weighted Sit-Up 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

One-Arm Dumbbell Row 3 hard sets

Lat Pulldown (Wide-Grip) 3 hard sets

Leg Press Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Close-Grip Bench Press Warm-up and 3 hard sets

Barbell Rear Delt Row 3 hard sets

Barbell Curl 3 hard sets

Hanging Leg Raise 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Romanian Deadlift 3 hard sets

Dumbbell Single-Leg Split Squat 3 hard sets

Seated Calf Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

DELOAD 4

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weigh

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

PHASE 5

WORKOUT 1 | PUSH AND CORE

Barbell Bench Press Warm-up and 3 hard sets

Incline Barbell Bench Press 3 hard sets

Dumbbell Bench Press 3 hard sets

Lying Leg Raise 3 hard sets

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Seated Cable Row (Close-Grip) 3 hard sets

Lat Pulldown (Close-Grip) 3 hard sets

Seated Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Seated Dumbbell Press Seated Dumbbell Press

Dumbbell Side Lateral Raise* Dumbbell Side Lateral Raise*

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

Dumbbell Hammer Curl 3 hard sets

Abdominal Rollout 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Barbell Single-Leg Split Squat 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Standing Calf Raise* 3 hard sets

DELOAD 5

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

PHASE 6

WORKOUT 1 | PUSH AND CORE

Incline Barbell Bench Press Warm-up and 3 hard sets

Barbell Bench Press 3 hard sets

Incline Dumbbell Bench Press 3 hard sets

Abdominal Rollout 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Barbell Row 3 hard sets

Pull-Up 3 hard sets

Standing Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Arnold Dumbbell Press Warm-up and 3 hard sets

Dumbbell Rear Lateral Raise


3 hard sets
(Bent-Over)*

E-Z Bar Curl 3 hard sets

Weighted Sit-Up 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Romanian Deadlift 3 hard sets

Barbell Lunge (Walking) 3 hard sets

Leg Press Calf Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE

DELOAD 6

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER

5-DAY WORKOUT
ROUTINE

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

PHASE 1

WORKOUT 1 | PUSH

Barbell Bench Press Warm-up and 3 hard sets

Incline Barbell Bench Press 3 hard sets

Dumbbell Bench Press 3 hard sets

Triceps Pushdown 3 hard sets

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

One-Arm Dumbbell Row 3 hard sets

Lat Pulldown (Wide-Grip) 3 hard sets

Leg Press Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Seated Dumbbell Press Warm-up and 3 hard sets

Dumbbell Side Lateral Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

Dumbbell Rear Lateral Raise (Seated)* 3 hard sets

Cable Crunch 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Leg Press 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Seated Calf Raise* 3 hard sets

WORKOUT 5 | UPPER BODY AND CORE

Close-Grip Bench Press Warm-up and 3 hard sets

Barbell Curl Warm-up and 3 hard sets

Seated Triceps Press 3 hard sets

Dumbbell Hammer Curl 3 hard sets

Captain’s Chair Leg Raise 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

DELOAD 1

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

PHASE 2

WORKOUT 1 | PUSH

Incline Barbell Bench Press Warm-up and 3 hard sets

Barbell Bench Press 3 hard sets

Incline Dumbbell Bench Press 3 hard sets

Lying Triceps Extension


3 hard sets
(“Skullcrusher”)

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Seated Cable Row (Wide-Grip) 3 hard sets

Lat Pulldown (Close-Grip) 3 hard sets

Seated Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Arnold Dumbbell Press Warm-up and 3 hard sets

Barbell Rear Delt Row 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

Dumbbell Side Lateral Raise* 3 hard sets

Captain’s Chair Leg Raise 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Romanian Deadlift 3 hard sets

Dumbbell Lunge (In-Place) 3 hard sets

Standing Calf Raise* 3 hard sets

WORKOUT 5 | UPPER BODY AND CORE

Dip* Warm-up and 3 hard sets

Dumbbell Hammer Curl Warm-up and 3 hard sets

Triceps Pushdown 3 hard sets

Barbell Curl 3 hard sets

Plank 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

DELOAD 2

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

PHASE 3

WORKOUT 1 | PUSH

Barbell Bench Press Warm-up and 3 hard sets

Incline Barbell Bench Press 3 hard sets

Dumbbell Bench Press 3 hard sets

Triceps Pushdown 3 hard sets

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Barbell Row 3 hard sets

Chin-Up 3 hard sets

Standing Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Seated Dumbbell Press Warm-up and 3 hard sets

Dumbbell Side Lateral Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

Dumbbell Rear Lateral Raise


3 hard sets
(Bent-Over)*

Plank 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Dumbbell Lunge (Reverse) 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Leg Press Calf Raise* 3 hard sets

WORKOUT 5 | UPPER BODY AND CORE

Close-Grip Bench Press Warm-up and 3 hard sets

E-Z Bar Curl Warm-up and 3 hard sets

Seated Triceps Press 3 hard sets

Dumbbell Hammer Curl 3 hard sets

Weighted Sit-Up 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

DELOAD 3

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

PHASE 4

WORKOUT 1 | PUSH

Incline Barbell Bench Press Warm-up and 3 hard sets

Barbell Bench Press 3 hard sets

Incline Dumbbell Bench Press 3 hard sets

Lying Triceps Extension


3 hard sets
(“Skullcrusher”)

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

One-Arm Dumbbell Row 3 hard sets

Lat Pulldown (Wide-Grip) 3 hard sets

Leg Press Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Arnold Dumbbell Press Warm-up and 3 hard sets

Barbell Rear Delt Row 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

Dumbbell Side Lateral Raise* 3 hard sets

Weighted Sit-Up 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Romanian Deadlift 3 hard sets

Dumbbell Single-Leg Split Squat 3 hard sets

Seated Calf Raise* 3 hard sets

WORKOUT 5 | UPPER BODY AND CORE

Dip* Warm-up and 3 hard sets

Alternating Dumbbell Curl Warm-up and 3 hard sets

Triceps Pushdown 3 hard sets

E-Z Bar Curl 3 hard sets

Hanging Leg Raise 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

DELOAD 4

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

PHASE 5

WORKOUT 1 | PUSH

Barbell Bench Press Warm-up and 3 hard sets

Incline Barbell Bench Press 3 hard sets

Dumbbell Bench Press 3 hard sets

Triceps Pushdown 3 hard sets

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Seated Cable Row (Close-Grip) 3 hard sets

Lat Pulldown (Close-Grip) 3 hard sets

Seated Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Seated Dumbbell Press Warm-up and 3 hard sets

Dumbbell Side Lateral Raise* 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

Barbell Rear Delt Row 3 hard sets

Lying Leg Raise 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Barbell Single-Leg Split Squat 3 hard sets

Leg Curl (Lying or Seated)* 3 hard sets

Standing Calf Raise* 3 hard sets

WORKOUT 5 | UPPER BODY AND CORE

Close-Grip Bench Press Warm-up and 3 hard sets

Barbell Curl Warm-up and 3 hard sets

Seated Triceps Press 3 hard sets

Alternating Dumbbell Curl 3 hard sets

Abdominal Rollout 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

DELOAD 5

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

PHASE 6

WORKOUT 1 | PUSH

Incline Barbell Bench Press Warm-up and 3 hard sets

Barbell Bench Press 3 hard sets

Incline Dumbbell Bench Press 3 hard sets

Lying Triceps Extension


3 hard sets
(“Skullcrusher”)

WORKOUT 2 | PULL AND CALVES

Barbell Deadlift Warm-up and 3 hard sets

Barbell Row 3 hard sets

Pull-Up 3 hard sets

Standing Calf Raise* 3 hard sets

WORKOUT 3 | UPPER BODY AND CORE

Arnold Dumbbell Press Warm-up and 3 hard sets

Barbell Rear Delt Row 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

Dumbbell Side Lateral Raise* 3 hard sets

Abdominal Rollout 3 hard sets

WORKOUT 4 | LEGS

Barbell Squat Warm-up and 3 hard sets

Romanian Deadlift 3 hard sets

Barbell Lunge (Walking) 3 hard sets

Leg Press Calf Raise* 3 hard sets

WORKOUT 5 | UPPER BODY AND CORE

Dip* Warm-up and 3 hard sets

Dumbbell Hammer Curl Warm-up and 3 hard sets

Triceps Pushdown 3 hard sets

Barbell Curl 3 hard sets

Weighted Sit-Up 3 hard sets

WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 5-DAY WORKOUT ROUTINE

DELOAD 6

WORKOUT 1 | DELOAD PUSH

Barbell Bench Press Warm-up and 2 sets of 3 reps with last hard-set weight

Incline Barbell Bench Press 2 sets of 3 reps with last hard-set weight

Dumbbell Bench Press 2 sets of 3 reps with last hard-set weight

WORKOUT 2 | DELOAD PULL

Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight

Barbell Row 2 sets of 3 reps with last hard-set weight

Lat Pulldown (Wide-Grip) 2 sets of 3 reps with last hard-set weight

WORKOUT 3 | DELOAD LEGS

Barbell Squat Warm-up and 2 sets of 3 reps with last hard-set weight

Leg Press 2 sets of 3 reps with last hard-set weight

Leg Curl (Lying or Seated)* 2 sets of 3 reps with last hard-set weight

WWW.LEGIONATHLETICS.COM

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