BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE
THANK YOU for checking out my Bigger
Leaner Stronger workout plans!
Hey there,
I’m Mike, and I’m thrilled at how many people have used my Bigger Leaner Stronger program to build
their best body ever.
I’d love for you to be next, so I hope these workouts help you get, well, bigger, leaner, and stronger. ;-)
If they work well for you and you want to go the whole hog on the program, I highly recommend that
you read the book first because it gives you an entire year’s worth of workouts plus everything you
need to know to get the most from your dieting and training.
Also, if you like to learn about the art and science of getting healthy and fit, definitely check out my
free articles, podcasts, and videos. No matter what you want to know about or need help with, there’s a
good chance I’ve written or spoken about it.
For example, here’s some of my most popular content:
1
The Definitive Guide to the “Push Pull Legs” Routine
2
How Many Calories Should I Eat?
3
The 12 Best Science-Based Strength Training Programs for Gaining Muscle and Strength
4
The Best Way to Train All 6 Major Muscle Groups
5
Why People Are Skinny Fat (and How to Fix It)
6
The 3 Best (and Worst) Muscle Building Supplements
And if none of that tickles your neurons, head over to my website, and search for whatever you’re
interested in. Again, chances are I’ve already addressed it somewhere.
If you can’t find what you’re looking for, or if you want to just reach out and say hey, I’m always
available via social media and email. Here’s how we can connect:
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE
Send me an email: mike@muscleforlife.com
Message me on Instagram: www.instagram.com/muscleforlifefitness
(Please do keep it as brief as possible, however, because I get a LOT of messages every day and want
to make sure everyone gets a timely response.)
So, thanks again for your interest in my work, I hope to hear from you soon, and I wish you the best!
Mike
P.S. Here are three other ways I can assist whenever you’re ready:
1
Want personalized help? Check out my custom meal plan and VIP one-on-one coaching services.
2
Want an easy boost? Add a couple of my all-natural sports supplements to your regimen,
like a protein powder, pre-workout, or fat burner (and save 20% on your first order with code
LEGION20).
(Looking for something else? Fish oil? Multivitamin? Post-workout? We’ve got it all, frando.
Check out everything here.)
3
Want a free workout app? Whether you’re a beginner or an experienced weightlifter, my free
workout app Stacked will help you gain muscle and strength faster.
WWW.LEGIONATHLETICS.COM
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
WWW.LEGIONATHLETICS.COM
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