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BLS 3 Day Workout Routine
BLS 3 Day Workout Routine
PHASE 1
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
WORKOUT 3 | LEGS
DELOAD 1
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
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
Barbell Squat Warm-up and 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
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
WORKOUT 3 | LEGS
DELOAD 2
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
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
Barbell Squat Warm-up and 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
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
WORKOUT 3 | LEGS
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
DELOAD 3
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
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
Barbell Squat Warm-up and 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
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
WORKOUT 3 | LEGS
DELOAD 4
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
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
Barbell Squat Warm-up and 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
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
WORKOUT 3 | LEGS
DELOAD 5
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
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
Barbell Squat Warm-up and 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
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
WORKOUT 3 | LEGS
WWW.LEGIONATHLETICS.COM
BIGGER LEANER STRONGER 3-DAY WORKOUT ROUTINE
DELOAD 6
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
Barbell Deadlift Warm-up and 2 sets of 3 reps with last hard-set weight
Barbell Squat Warm-up and 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