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Bigger Leaner Stronger 5-Day Workout Routine

This document contains a multi-week workout plan with details on exercises, sets, repetitions, and weight targets for each week. It includes five workouts per week targeting different muscle groups (e.g. push, pull, legs, upper body) and provides space to track progress over 8 weeks by recording weight and repetitions completed each week against the targets.

Uploaded by

Alex Pogue
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
9K views48 pages

Bigger Leaner Stronger 5-Day Workout Routine

This document contains a multi-week workout plan with details on exercises, sets, repetitions, and weight targets for each week. It includes five workouts per week targeting different muscle groups (e.g. push, pull, legs, upper body) and provides space to track progress over 8 weeks by recording weight and repetitions completed each week against the targets.

Uploaded by

Alex Pogue
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Dumbbell Bench Press
Set 1
Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
One-Arm Dumbbell Row
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Lat Pulldown (Wide-Grip)
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Seated Dumbbell Press
Set 1
Set 2
Set 3
Dumbbell Side Lateral Raise*

Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Dumbbell Rear Lateral Raise (Seated)*
Set 1
Set 2
Set 3
Cable Crunch
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Leg Press
Set 1
Set 2
Workout 4 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Close-Grip Bench Press
Set 1
Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Seated Triceps Press
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Captain's Chair Leg Raise
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date

Week 8
Target Completed
Reps Weight Reps
Click here to
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Incline Dumbbell Bench Press
Set 1
Set 2
Set 3
Lying Triceps Extension ("Skullcrusher")
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Seated Cable Row (Wide-Grip)
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Lat Pulldown (Close-Grip)
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Arnold Dumbbell Press
Set 1
Set 2
Set 3
Barbell Rear Delt Row

Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Dumbbell Side Lateral Raise*
Set 1
Set 2
Set 3
Captain's Chair Leg Raise
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 4 Set 3
Legs Dumbbell Lunge (In-Place)
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Dip*
Set 1
Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Triceps Pushdown
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Plank
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date

Week 8
Target Completed
Reps Weight Reps
Click here to
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Dumbbell Bench Press
Set 1
Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Barbell Row
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Chin-Up
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Seated Dumbbell Press
Set 1
Set 2
Set 3
Dumbbell Side Lateral Raise*

Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Dumbbell Rear Lateral Raise (Bent-Over)*
Set 1
Set 2
Set 3
Plank
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Dumbbell Lunge (Reverse)
Set 1
Set 2
Workout 4 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Close-Grip Bench Press
Set 1
Set 2
Set 3
E-Z Bar Curl
Set 1
Set 2
Set 3
Seated Triceps Press
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date

Week 8
Target Completed
Reps Weight Reps
Click here to
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Incline Dumbbell Bench Press
Set 1
Set 2
Set 3
Lying Triceps Extension ("Skullcrusher")
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
One-Arm Dumbbell Row
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Lat Pulldown (Wide-Grip)
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Arnold Dumbbell Press
Set 1
Set 2
Set 3
Barbell Rear Delt Row

Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Dumbbell Side Lateral Raise*
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 4 Set 3
Legs Dumbbell Single-Leg Split Squat
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Dip*
Set 1
Set 2
Set 3
Alternating Dumbbell Curl
Set 1
Set 2
Set 3
Triceps Pushdown
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
E-Z Bar Curl
Set 1
Set 2
Set 3
Hanging Leg Raise
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date

Week 8
Target Completed
Reps Weight Reps
Click here to
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Dumbbell Bench Press
Set 1
Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Seated Cable Row (Close-Grip)
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Lat Pulldown (Close-Grip)
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Seated Dumbbell Press
Set 1
Set 2
Set 3
Dumbbell Side Lateral Raise*

Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Barbell Rear Delt Row
Set 1
Set 2
Set 3
Lying Leg Raise
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Barbell Single-Leg Split Squat
Set 1
Set 2
Workout 4 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Close-Grip Bench Press
Set 1
Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Seated Triceps Press
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Alternating Dumbbell Curl
Set 1
Set 2
Set 3
Abdominal Rollout
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Completed Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Completed Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Date

Week 8
Completed
Weight Reps
Click here to
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Incline Dumbbell Bench Press
Set 1
Set 2
Set 3
Lying Triceps Extension ("Skullcrusher")
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Barbell Row
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Pull-Up
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Arnold Dumbbell Press
Set 1
Set 2
Set 3
Barbell Rear Delt Row

Workout 3
Upper Body and Core
Set 1
Set 2
Workout 3
Upper Body and Core Set 3
Dumbbell Side Lateral Raise*
Set 1
Set 2
Set 3
Abdominal Rollout
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 4 Set 3
Legs Barbell Lunge (Walking)
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Dip*
Set 1
Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Triceps Pushdown
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date

Week 8
Target Completed
Reps Weight Reps
Click here to
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!

Date Date Workout Exercise Week 1 Week 2 Target Completed Target Weight Reps Weight Reps Weight Barbell Bench Press Set 1 Set
Set 1 Set 2 Set 3 Dumbbell Rear Lateral Raise (Seated)* Set 1 Set 2 Set 3 Cable Crunch Set 1 Set 2 Set 3 Barbell Squat Set 1
Date Date Date Date Week 2 Week 3 Week 4 Week 5 Target Completed Target Completed Target Completed Target Reps Weight Reps We
Date Date Date Date Week 5 Week 6 Week 7 Week 8 Target Completed Target Completed Target Completed Target Reps Weight Reps We
Date Week 8 Target Completed Reps Weight Reps
Date Target Completed Workout Exercise Weight Reps Weight Reps Barbell Bench Press Set 1 Set 2 Incline Barbell Bench Press Se
Click here to view this as a Google Sheet! (https://docs.google.com/spreadsheets/d/1Jm6fMyFAt7OO89aHm2H079LaCUE9ceUdaGytvCs4F
Date Date Workout Exercise Week 1 Week 2 Target Completed Target Weight Reps Weight Reps Weight Incline Barbell Bench Press S
Set 1 Set 2 Set 3 Dumbbell Side Lateral Raise* Set 1 Set 2 Set 3 Captain's Chair Leg Raise Set 1 Set 2 Set 3 Barbell Squat Se

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