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Bigger Leaner Stronger - Phase 4
Weeks 28-35
Warm up sets:
12 reps @ 50%
10 reps @ 50% (faster)
4 reps @ 70%
1 rep @ 90%
Rest:
3-4 mins between 4-6 rep exercises
1-2 mins between 8-10 rep exercises
Strength Week workouts performed every fourth week of the program with a deload (70% of normal weight) week at the end: (1,2,3,SW,5,6,7,SW,Deload)
Barbell Bench Press
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7x6 reps |
rest: 180s
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Dumbbell Bench Press
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3x6 reps |
rest: 180s
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Dumbbell Incline Bench Press
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3x6 reps |
rest: 180s
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Barbell Incline Bench Press
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3x6 reps |
rest: 180s
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Cable Crunch
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3x20 reps |
rest: 60s
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6 Pack Abs
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1x8 reps |
rest: 60s
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Barbell Deadlift
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7x6 reps |
rest: 180s
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Back Extension Machine
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3x6 reps |
rest: 180s
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T Bar Row
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3x6 reps |
rest: 180s
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Standing Calf Raises
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3x20 reps |
rest: 60s
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Chin Up
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3x6 reps |
rest: 180s
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Seated Calf Raise
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3x20 reps |
rest: 60s
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Barbell Shrug
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3x10 reps |
rest: 120s
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Barbell Seated Press
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7x6 reps |
rest: 180s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 180s
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Cable Rope Face Pull
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3x10 reps |
rest: 180s
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Ab Crunch Machine
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3x20 reps |
rest: 60s
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6 Pack Abs
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1x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x6 reps |
rest: 180s
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Barbell Front Squat
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7x6 reps |
rest: 180s
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Barbell Squat
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3x6 reps |
rest: 180s
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Leg Press Machine
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3x10 reps |
rest: 120s
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Calf Press on Leg Press Machine
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3x10 reps |
rest: 60s
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Seated Calf Raise
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3x20 reps |
rest: 60s
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Seated Leg Curl
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3x10 reps |
rest: 60s
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Leg Extensions
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3x10 reps |
rest: 60s
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EZ Bar Curl
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7x6 reps |
rest: 180s
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Cable Crunch
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3x20 reps |
rest: 90s
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Cable Rope Triceps Pushdown
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3x10 reps |
rest: 120s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Seated Triceps Press
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Barbell Seated Press
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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