Bigger Leaner Stronger is a strength training routine for men created by Michael Matthews.
The program features in a fitness book of the same name, that outlines a straightforward approach to building a fit, lean, and strong body through proper nutrition and evidence-based workout routines.
In this article, you’ll learn what the Bigger Leaner Stronger workout is, the 3-, 4-, and 5-day Bigger Leaner Stronger routines, which exercises the workout includes, tips to get the most out of the program, and more.
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What Is the Bigger Leaner Stronger Workout Plan?
The Bigger Leaner Stronger workout plan is a strength training program created by Mike Matthews to help men gain strength, build muscle, and lose fat.
The workouts revolve around heavy compound weightlifting, usually in the 4-to-6 rep range. They also include some isolation exercises to add volume (sets) to muscle groups that men usually like to emphasize (shoulders and arms, for example).
The Bigger Leaner Stronger workout features in a fitness book of the same name, which also covers topics such as proper dieting for fat loss and muscle building, meal planning, short- and long-term goal setting, and more.
The routine is for men new to proper, structured strength training or intermediate lifters coming from a minimalist training program who want to boost strength and muscle gain by following a more rigorous regimen.
The Bigger Leaner Stronger Workout Routines
Below are the 5-, 4-, and 3-day routines designed to help men gain 10 to 15 pounds of muscle in their first 2-to-3 months of training.
The 5-Day Bigger Leaner Stronger Workout Routine
The 5-day routine is ideal for any man wanting to build muscle and gain strength as fast as possible. It also fits nicely into the typical 5-day workweek.
Rest 2-to-4 minutes between every set, depending on how long you need to recoup your strength.
The 4-Day Bigger Leaner Stronger Workout Routine
The 4-day routine suits men who want to train less than 5 days weekly or need slightly more time to recover between workouts.
It also offers more flexibility than the 5-day routine if you want to schedule something else during your workweek instead of a workout.
Rest 2-to-4 minutes between every set, depending on how long you need to recoup your strength.
The 3-Day Bigger Leaner Stronger Workout Routine
The 3-day routine works well for men who want to make slow but consistent muscle and strength gains but who don’t have much time to train or need plenty of rest between workouts.
Rest 2-to-4 minutes between every set, depending on how long you need to recoup your strength.
The Bigger Leaner Stronger Exercises
The Bigger Leaner Stronger exercises are split into two types: primary and accessory exercises.
Primary exercises are always compound exercises. They train multiple muscle groups simultaneously, allowing you to lift heavier weights and achieve most of your muscle and strength gains.
Accessory exercises complement primary exercises by targeting muscles that may not receive enough stimulation otherwise. These exercises enhance muscle growth, improve performance in primary exercises, and prevent muscle imbalances that could hinder your progress.
The Bigger Leaner Stronger exercises are also organized according to whether they involve pushing, pulling, or squatting.
Here’s the full list of the Bigger Leaner Stronger exercises:
Bigger Leaner Stronger Pushing Exercises
Primary Pushing Exercises:
- Barbell Bench Press
- Incline Barbell Bench Press
- Dumbbell Bench Press
- Incline Dumbbell Bench Press
- Dip
- Close-Grip Bench Press
- Standing Barbell Overhead Press
- Seated Barbell Overhead Press
- Seated Dumbbell Press
- Arnold Dumbbell Press
Accessory Pushing Exercises:
- Triceps Pushdown
- Overhead Triceps Extension
- Lying Triceps Extension (“Skullcrusher”)
- Dumbbell Side Lateral Raise
Bigger Leaner Stronger Pulling Exercises
Primary Pulling Exercises:
Accessory Pulling Exercises:
- Lat Pulldown
- Seated Cable Row (Wide- and Close-Grip)
- Barbell Curl
- Alternating Dumbbell Curl
- Dumbbell Hammer Curl
- E-Z Bar Curl
- Barbell Rear Delt Row
- Dumbbell Rear Lateral Raise (Standing or Seated)
- Machine Reverse Fly
Bigger Leaner Stronger Squatting Exercises
Primary Squatting Exercises:
Accessory Squatting Exercises:
- Dumbbell Lunge (Walking or In-Place) (Barbell)
- Dumbbell Bulgarian Split Squat
- Leg Curl (Seated or Lying)
3 Tips for More Effective Bigger Leaner Stronger Workouts
1. Warm up before your first exercise of each workout.
Here’s the warm-up protocol you want to follow:
- Roughly estimate what weight you’re going to use for your three sets of the exercise (this is your “hard set” weight).
- Do 6 reps with about 50% of your hard set weight, and rest for a minute.
- Do 4 reps with about 70% of your hard set weight, and rest for a minute.
Then, do all your hard sets for your first exercise and the rest of the exercises for that workout.
2. End every set 1-to-3 reps shy of muscle failure.
You must take most of the sets to within a rep or two of failure.
Ask yourself at the end of each set, “If I had to, how many more reps could I have gotten with good form?” If the answer is more than two, increase the weight or reps to make your next set more challenging.
3. Once you hit the top of your rep range for a set, move up in weight.
If your Bigger Leaner Stronger workout calls for 4-to-6 reps of the deadlift and you get 6 reps for a set, add 10 pounds to your next set.
If you manage 3 or fewer reps with the new weight, reduce the weight by 5 pounds to ensure you stay in the 4-to-6 rep range.
Follow this pattern of trying to add reps or weight to every exercise in every workout.
FAQ #1: Is Bigger Leaner Stronger good for beginners?
Yes, Bigger Leaner Stronger is ideal for men new to weightlifting who want to build muscle and gain strength as quickly as possible. It’s also well-suited to intermediate lifters coming from a minimalist training program who want to boost strength and muscle gain by following a more rigorous regimen.
Importantly, Bigger Leaner Stronger is designed for men who are new to strength training. If you’re a woman who’s just starting to lift weights, the Thinner Leaner Stronger program is a better option.
FAQ #2: Is Bigger Leaner Stronger legit?
Yes. Three-hundred and thirty-eight peer-reviewed scientific studies support the Bigger Leaner Stronger system of dieting, exercising, and recovery for losing weight and gaining lean muscle and strength.
For more real-world proof, check out the Success Stories from those who’ve followed the program.
FAQ #3: How many editions of Bigger Leaner Stronger are there?
As of 2024, there are four editions of Bigger Leaner Stronger. You can find more information about the most recent edition here.
