Uploaded by Kevin Sherry

BLS-4-Day-Workout-Routine

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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
(Bent-Over)*
3 hard sets
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
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