THINNER LEANER STRONGER
4-DAY WORKOUT
ROUTINE
[Link]
THINNER LEANER STRONGER 4-DAY WORKOUT ROUTINE
PHASE 1
WORKOUT 1 | LOWER BODY A
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Barbell Romanian Deadlift 3 hard sets of 6–8 reps
Leg Press 3 hard sets of 8–10 reps
Dumbbell Step-Up 3 hard sets of 8–10 reps
WORKOUT 2 | PUSH
Barbell Bench Press Warm-up and 3 hard sets of 6–8 reps
Incline Barbell Bench Press 3 hard sets of 6–8 reps
Dumbbell Bench Press 3 hard sets of 8–10 reps
Seated Triceps Press 3 hard sets of 8–10 reps
WORKOUT 3 | PULL
Barbell Deadlift Warm-up and 3 hard sets of 6–8 reps
One-Arm Dumbbell Row 3 hard sets of 6–8 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
Lat Pulldown (Medium Grip) 3 hard sets of 8–10 reps
Barbell Curl 3 hard sets of 8–10 reps
WORKOUT 4 | LOWER BODY B
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Leg Curl 3 hard sets of 8–10 reps
Dumbbell Lunge 3 hard sets of 8–10 reps
Barbell Hip Thrust 3 hard sets of 8–10 reps
DELOAD 1
WORKOUT 1 | DELOAD LOWER BODY A
Barbell Squat Warm-up and 2 hard sets of 3 reps
Barbell Romanian Deadlift 2 hard sets of 3 reps
Leg Press 2 hard sets of 4 reps
Dumbbell Step-Up 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
WORKOUT 2 | DELOAD PUSH
Barbell Bench Press Warm-up and 2 hard sets of 3 reps
Incline Barbell Bench Press 2 hard sets of 3 reps
Dumbbell Bench Press 2 hard sets of 4 reps
Seated Triceps Press 2 hard sets of 4 reps
WORKOUT 3 | DELOAD PULL
Barbell Deadlift Warm-up and 2 hard sets of 3 reps
One-Arm Dumbbell Row 2 hard sets of 3 reps
Lat Pulldown (Medium Grip) 2 hard sets of 4 reps
Barbell Curl 2 hard sets of 4 reps
WORKOUT 4 | DELOAD LOWER BODY B
Barbell Squat Warm-up and 2 hard sets of 3 reps
Leg Curl 2 hard sets of 4 reps
Dumbbell Lunge 2 hard sets of 4 reps
Barbell Hip Thrust 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
THINNER LEANER STRONGER 4-DAY WORKOUT ROUTINE
PHASE 2
WORKOUT 1 | LOWER BODY A
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Barbell Romanian Deadlift 3 hard sets of 6–8 reps
Leg Press 3 hard sets of 8–10 reps
Dumbbell Lunge 3 hard sets of 8–10 reps
WORKOUT 2 | PUSH
Incline Barbell Bench Press Warm-up and 3 hard sets of 6–8 reps
Dumbbell Bench Press 3 hard sets of 6–8 reps
Incline Dumbbell Bench Press 3 hard sets of 8–10 reps
Triceps Pushdown 3 hard sets of 8–10 reps
WORKOUT 3 | PULL
Barbell Deadlift Warm-up and 3 hard sets of 6–8 reps
Seated Cable Row 3 hard sets of 6–8 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
Lat Pulldown (Close Grip) 3 hard sets of 8–10 reps
Alternating Dumbbell Curl 3 hard sets of 8–10 reps
WORKOUT 4 | LOWER BODY B
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Leg Curl 3 hard sets of 8–10 reps
Dumbbell Bulgarian Split Squat 3 hard sets of 8–10 reps
Barbell Hip Thrust 3 hard sets of 8–10 reps
DELOAD 2
WORKOUT 1 | DELOAD LOWER BODY A
Barbell Squat Warm-up and 2 hard sets of 3 reps
Barbell Romanian Deadlift 2 hard sets of 3 reps
Leg Press 2 hard sets of 4 reps
Dumbbell Lunge 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
WORKOUT 2 | DELOAD PUSH
Incline Barbell Bench Press Warm-up and 2 hard sets of 3 reps
Dumbbell Bench Press 2 hard sets of 3 reps
Incline Dumbbell Bench Press 2 hard sets of 4 reps
Triceps Pushdown 2 hard sets of 4 reps
WORKOUT 3 | DELOAD PULL
Barbell Deadlift Warm-up and 2 hard sets of 3 reps
Seated Cable Row 2 hard sets of 3 reps
Lat Pulldown (Close Grip) 2 hard sets of 4 reps
Alternating Dumbbell Curl 2 hard sets of 4 reps
WORKOUT 4 | DELOAD LOWER BODY B
Barbell Squat Warm-up and 2 hard sets of 3 reps
Leg Curl 2 hard sets of 4 reps
Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps
Barbell Hip Thrust 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
PHASE 3
WORKOUT 1 | LOWER BODY A
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Barbell Romanian Deadlift 3 hard sets of 6–8 reps
Leg Press 3 hard sets of 8–10 reps
Dumbbell Bulgarian Split Squat 3 hard sets of 8–10 reps
WORKOUT 2 | PUSH
Dumbbell Bench Press Warm-up and 3 hard sets of 6–8 reps
Incline Barbell Bench Press 3 hard sets of 6–8 reps
Barbell Bench Press 3 hard sets of 8–10 reps
Lying Triceps Extension (“Skullcrusher”) 3 hard sets of 8–10 reps
WORKOUT 3 | PULL
Barbell Deadlift Warm-up and 3 hard sets of 6–8 reps
Barbell Row 3 hard sets of 6–8 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
Lat Pulldown (Medium Grip) 3 hard sets of 8–10 reps
EZ-Bar Preacher Curl 3 hard sets of 8–10 reps
WORKOUT 4 | LOWER BODY B
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Leg Curl 3 hard sets of 8–10 reps
Dumbbell Lunge 3 hard sets of 8–10 reps
Barbell Hip Thrust 3 hard sets of 8–10 reps
DELOAD 3
WORKOUT 1 | DELOAD LOWER BODY A
Barbell Squat Warm-up and 2 hard sets of 3 reps
Barbell Romanian Deadlift 2 hard sets of 3 reps
Leg Press 2 hard sets of 4 reps
Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
WORKOUT 2 | DELOAD PUSH
Dumbbell Bench Press Warm-up and 2 hard sets of 3 reps
Incline Barbell Bench Press 2 hard sets of 3 reps
Barbell Bench Press 2 hard sets of 4 reps
Lying Triceps Extension (“Skullcrusher”) 2 hard sets of 4 reps
WORKOUT 3 | DELOAD PULL
Barbell Deadlift Warm-up and 2 hard sets of 3 reps
Barbell Row 2 hard sets of 4 reps
Lat Pulldown (Medium Grip) 2 hard sets of 4 reps
EZ-Bar Preacher Curl 2 hard sets of 4 reps
WORKOUT 4 | DELOAD LOWER BODY B
Barbell Squat Warm-up and 2 hard sets of 3 reps
Leg Curl 2 hard sets of 4 reps
Dumbbell Lunge 2 hard sets of 4 reps
Barbell Hip Thrust 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
PHASE 4
WORKOUT 1 | LOWER BODY A
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Barbell Romanian Deadlift 3 hard sets of 6–8 reps
Leg Press 3 hard sets of 8–10 reps
Dumbbell Step-Up 3 hard sets of 8–10 reps
WORKOUT 2 | PUSH
Incline Dumbbell Bench Press Warm-up and 3 hard sets of 6–8 reps
Barbell Bench Press 3 hard sets of 6–8 reps
Incline Barbell Bench Press 3 hard sets of 8–10 reps
Seated Triceps Press 3 hard sets of 8–10 reps
WORKOUT 3 | PULL
Barbell Deadlift Warm-up and 3 hard sets of 6–8 reps
One-Arm Dumbbell Row 3 hard sets of 6–8 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
Lat Pulldown (Close Grip) 3 hard sets of 8–10 reps
Barbell Curl 3 hard sets of 8–10 reps
WORKOUT 4 | LOWER BODY B
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Leg Curl 3 hard sets of 8–10 reps
Dumbbell Bulgarian Split Squat 3 hard sets of 8–10 reps
Barbell Hip Thrust 3 hard sets of 8–10 reps
DELOAD 4
WORKOUT 1 | DELOAD LOWER BODY A
Barbell Squat Warm-up and 2 hard sets of 3 reps
Barbell Romanian Deadlift 2 hard sets of 3 reps
Leg Press 2 hard sets of 4 reps
Dumbbell Step-Up 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
WORKOUT 2 | DELOAD PUSH
Incline Dumbbell Bench Press Warm-up and 2 hard sets of 3 reps
Barbell Bench Press 2 hard sets of 3 reps
Incline Barbell Bench Press 2 hard sets of 4 reps
Seated Triceps Press 2 hard sets of 4 reps
WORKOUT 3 | DELOAD PULL
Barbell Deadlift Warm-up and 2 hard sets of 3 reps
One-Arm Dumbbell Row 2 hard sets of 3 reps
Lat Pulldown (Close Grip) 2 hard sets of 4 reps
Barbell Curl 2 hard sets of 4 reps
WORKOUT 4 | DELOAD LOWER BODY B
Barbell Squat Warm-up and 2 hard sets of 3 reps
Leg Curl 2 hard sets of 4 reps
Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps
Barbell Hip Thrust 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
PHASE 5
WORKOUT 1 | LOWER BODY A
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Barbell Romanian Deadlift 3 hard sets of 6–8 reps
Leg Press 3 hard sets of 8–10 reps
Dumbbell Lunge 3 hard sets of 8–10 reps
WORKOUT 2 | PUSH
Barbell Bench Press Warm-up and 3 hard sets of 6–8 reps
Incline Barbell Bench Press 3 hard sets of 6–8 reps
Dumbbell Bench Press 3 hard sets of 8–10 reps
Triceps Pushdown 3 hard sets of 8–10 reps
WORKOUT 3 | PULL
Barbell Deadlift Warm-up and 3 hard sets of 6–8 reps
Seated Cable Row 3 hard sets of 6–8 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
Lat Pulldown (Medium Grip) 3 hard sets of 8–10 reps
Alternating Dumbbell Curl 3 hard sets of 8–10 reps
WORKOUT 4 | LOWER BODY B
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Leg Curl 3 hard sets of 8–10 reps
Dumbbell Lunge 3 hard sets of 8–10 reps
Barbell Hip Thrust 3 hard sets of 8–10 reps
DELOAD 5
WORKOUT 1 | DELOAD LOWER BODY A
Barbell Squat Warm-up and 2 hard sets of 3 reps
Barbell Romanian Deadlift 2 hard sets of 3 reps
Leg Press 2 hard sets of 4 reps
Dumbbell Lunge 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
WORKOUT 2 | DELOAD PUSH
Barbell Bench Press Warm-up and 2 hard sets of 3 reps
Incline Barbell Bench Press 2 hard sets of 3 reps
Dumbbell Bench Press 2 hard sets of 4 reps
Triceps Pushdown 2 hard sets of 4 reps
WORKOUT 3 | DELOAD PULL
Barbell Deadlift Warm-up and 2 hard sets of 3 reps
Seated Cable Row 2 hard sets of 3 reps
Lat Pulldown (Medium Grip) 2 hard sets of 4 reps
Alternating Dumbbell Curl 2 hard sets of 4 reps
WORKOUT 4 | DELOAD LOWER BODY B
Barbell Squat Warm-up and 2 hard sets of 3 reps
Leg Curl 2 hard sets of 4 reps
Dumbbell Lunge 2 hard sets of 4 reps
Barbell Hip Thrust 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
PHASE 6
WORKOUT 1 | LOWER BODY A
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Barbell Romanian Deadlift 3 hard sets of 6–8 reps
Leg Press 3 hard sets of 8–10 reps
Dumbbell Bulgarian Split Squat 3 hard sets of 8–10 reps
WORKOUT 2 | PUSH
Incline Barbell Bench Press Warm-up and 3 hard sets of 6–8 reps
Dumbbell Bench Press 3 hard sets of 6–8 reps
Incline Dumbbell Bench Press 3 hard sets of 8–10 reps
Lying Triceps Extension (“Skullcrusher”) 3 hard sets of 8–10 reps
WORKOUT 3 | PULL
Barbell Deadlift Warm-up and 3 hard sets of 6–8 reps
Barbell Row 3 hard sets of 6–8 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
Lat Pulldown (Close Grip) 3 hard sets of 8–10 reps
EZ-Bar Preacher Curl 3 hard sets of 8–10 reps
WORKOUT 4 | LOWER BODY B
Barbell Squat Warm-up and 3 hard sets of 6–8 reps
Leg Curl 3 hard sets of 8–10 reps
Dumbbell Bulgarian Split Squat 3 hard sets of 8–10 reps
Barbell Hip Thrust 3 hard sets of 8–10 reps
DELOAD 6
WORKOUT 1 | DELOAD LOWER BODY A
Barbell Squat Warm-up and 2 hard sets of 3 reps
Barbell Romanian Deadlift 2 hard sets of 3 reps
Leg Press 2 hard sets of 4 reps
Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
WORKOUT 2 | DELOAD PUSH
Incline Barbell Bench Press Warm-up and 2 hard sets of 3 reps
Dumbbell Bench Press 2 hard sets of 3 reps
Incline Dumbbell Bench Press 2 hard sets of 4 reps
Lying Triceps Extension (“Skullcrusher”) 2 hard sets of 4 reps
WORKOUT 3 | DELOAD PULL
Barbell Deadlift Warm-up and 2 hard sets of 3 reps
Barbell Row 2 hard sets of 4 reps
Lat Pulldown (Close Grip) 2 hard sets of 4 reps
EZ-Bar Preacher Curl 2 hard sets of 4 reps
WORKOUT 4 | DELOAD LOWER BODY B
Barbell Squat Warm-up and 2 hard sets of 3 reps
Leg Curl 2 hard sets of 4 reps
Dumbbell Bulgarian Split Squat 2 hard sets of 4 reps
Barbell Hip Thrust 2 hard sets of 4 reps
Enjoying these workouts? Then you’ll love the book they’re from. Check it out at [Link].
