Bigger Leaner Stronger Workout Plan Interactive Infographic
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Bigger Leaner Stronger Workout Plan
Workout Principles
1. Progressive Tension Overload
Gradually increase the weight you lift over time to continue building strength and muscle.
2. Free Weights and Compound Lifting
Focus on exercises that work multiple muscle groups simultaneously, primarily using free weights.
3. Rest and Recovery
Allow adequate time between workouts for muscle repair and growth.
4. Moderate Cardio
Include some cardio for overall health, but donโt overdo it to avoid interfering with muscle growth.
The Bigger Leaner Stronger Formula
Train 1โ2 Muscle Groups Per Day
Focus on one or two major muscle groups in each workout session for maximum intensity.
4โ6 Reps, 9โ12 Heavy Sets Per Muscle Group
Perform 4-6 repetitions per set, aiming for 9-12 total sets per muscle group to stimulate growth.
Rest 2โ3 Minutes Between Sets
Allow sufficient rest between sets to maintain intensity throughout your workout.
Train for 45โ60 Minutes
Keep workouts relatively short but intense to maximize muscle growth and minimize fatigue.
Train Each Muscle Group Every 5โ7 Days
Allow adequate recovery time between workouts for the same muscle group.
Three-Day Split
Day 1: Pulling
โข Deadlifts
โข Barbell Rows
โข Chin-ups
โข Barbell Curls
โข Barbell Rows
โข Chin-ups
โข Barbell Curls
Day 2: Pushing
โข Incline Bench Press
โข Military Press
โข Bench Press
โข Side Lateral Raises
โข Military Press
โข Bench Press
โข Side Lateral Raises
Day 3: Legs
โข Squats
โข Leg Press
โข Romanian Deadlifts
โข Ab Circuit
โข Leg Press
โข Romanian Deadlifts
โข Ab Circuit
Nutrition Guidelines
Balance macros
Aim for high protein, moderate carbs, and moderate fats in your diet.
Choose whole food protein sources
Opt for lean meats, fish, eggs, and dairy for quality protein intake.
Time carbs around workouts
Consume carbs before and after workouts to fuel performance and recovery.
Get fats from unsaturated sources
Include healthy fats from sources like olive oil, nuts, and avocados.
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