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Phase 1: Bigger Leaner Stronger 3-Day Workout Routine

This document outlines a 5-phase 3-day per week workout routine with alternating push/pull/leg days. Each phase consists of 3 weeks of training followed by a deload week with reduced volume. Each workout focuses on 2-4 compound exercises per muscle group plus 1-2 isolation exercises, completed as 3 hard sets each. The routine progresses each phase by varying the exercises and rep ranges over the 5 phases.

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George V
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7K views14 pages

Phase 1: Bigger Leaner Stronger 3-Day Workout Routine

This document outlines a 5-phase 3-day per week workout routine with alternating push/pull/leg days. Each phase consists of 3 weeks of training followed by a deload week with reduced volume. Each workout focuses on 2-4 compound exercises per muscle group plus 1-2 isolation exercises, completed as 3 hard sets each. The routine progresses each phase by varying the exercises and rep ranges over the 5 phases.

Uploaded by

George V
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
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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

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