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
