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
