Bigger Leaner Stronger + FYTT

Bigger Leaner Stronger + FYTT

AUTOMATE THE BIGGER LEANER STRONGER ROUTINE

Plug in your 1 rep maxes, then the entire program is built out for you. As you record your workouts, the routine is dynamically adjusted to keep you training at an optimal level.

AUTOMATE THE BIGGER LEANER ROUTINE

Plug in your 1 rep maxes, then the entire program is built out for you. As you record your workouts, the routine is dynamically adjusted to keep you training at an optimal level.

Personalize

The entire lifting program is customized to your athletic profile

Record

Login each day, do the scheduled workout, and record your results

Analyze

Fytt uses adaptive algorithms to analyze and adjust your workouts

Improve

You train at an optimal level and consistently improve performance

THINK LESS, LIFT MORE

We do all the mental lifting so you can focus on the actual lifting.

Simply enter in some starting data, then Fytt builds out the entire program customized to you.

As you progress through the program, we automatically adapt your routine to optimize your training and help you progressively get stronger.

fitness-app

BUILD THE PROGRAM IN MINUTES

Bigger Leaner Stronger isn’t that complicated, but building a spreadsheet to schedule and track your lifts using the correct weights can be a pain. You need something you can easily reference on your phone while you’re lifting. So we created a program on Fytt that does all the calculations for you.

Building out the routine is literally a three step process:

  1. Sign up for Fytt
  2. Enter your 1RMs for each of the lifts
  3. Choose a start date and click a button

From there, Fytt builds out the entire routine for all the lifts and automatically calculates the correct weights for each week. After each cycle, it analyzes your performance and automatically adjusts your routine.

Pretty cool, huh? You never have to bust out a spreadsheet or a calculator!

Wandering around the gym, deciding what looks fun, doing it until the fun stops, and then doing something else is not training. Each training session must have a definite achievable goal based on the person’s training history. No one should ever arrive to train not knowing exactly what to do.

— Mark Rippetoe

WHAT IS BIGGER LEANER STRONGER?

Bigger Leaner Stronger is a strength training program put together by Mike Mathews. He came up with it after years of frustration and stagnation, which motivated him to do an exhaustive research effort to discover what the best science said about getting stronger and building muscle.

The primary variation is a 5-day-a-week routine that you perform for 8-10 weeks. After that, you do a deload week, then repeat the process all over again.

CORE PRINCIPLES

The Bigger Leaner Stronger program is based on the fundamentals of strength training and building muscle. It’s designed along the lines of a bodybuilding program, in that it uses a variety of lifts to focus on various muscle groups split between workout days (as opposed to a traditional strength training program that often employs a full-body workout with a more limited selection of exercises).

Focus on Multi-Joint Movements

You will be focusing on multi-joint, compound movements (like bench press, back squat, etc.) because they carry over to most other athletic endeavors. They require strength and stability across a wide range of motion, which means that many muscle groups are involved. Performing these lifts at moderate to heavy weight is the best way to build strength and size.

Start Light

If you train at or near your max capacity all the time, you’re going to plateau and stall out. You can’t get ahead of yourself. You need to start light, then progressively and incrementally improve. If your ego is too big to handle this fact, then you should probably stick to what you’re doing and continue going nowhere.

Progressive Overload

Technically known as “progressive tension overload,” the concept of progressive overload is simple: In order to get stronger, you must progressively increase the amount of weight you lift over time.

This might seem like a stupidly obvious truth, but many people think about it the other way around — that you have to first get stronger before you can increase the weight. However, muscles get stronger after they have been pushed to their limits. So progressively increasing the tension is key to inducing adaptation and muscle growth.

Assistance Exercises

You’ll also be doing “assistance” exercises in addition to the primary lifts. These exercises supplement the core lifts and contribute to overall stability and balance. You’ll also be doing a few ab and calf workouts to get a well-rounded, full-body workout.

THE BIGGER LEANER STRONGER ROUTINE

This program has you lifting 5 days a week in 8-week phases, which means you’ll perform the same routine each week for 8 weeks at a time. There are 6 total phases with a deload week in between each phase, for a total program length of 54 weeks.

Each phase is designed such that all the important muscle groups are targeted during the program to promote balanced muscle development throughout your whole body.

Note: This program is a serious commitment. If you follow it all the way through, it will take you a full year to complete. But take heart, and don’t be intimidated. Following the program on Fytt is a no-brainer, because tracking your workouts is easy, and your weight progressions are automatically calculated as you go.

Phase 1 (Weeks 1-8)

Day 1
Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Incline Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Triceps Pushdown 3 Sets of 4-6 reps @ 80% 1RM
Day 2
Barbell Deadlift 3 Sets of 4-6 reps @ 80% 1RM
One-Arm Dumbbell Row 3 Sets of 4-6 reps @ 80% 1RM
Lat Pulldown (Wide-Grip) 3 Sets of 4-6 reps @ 80% 1RM
Leg Press Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 3
Seated Dumbbell Press 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Side Lateral Raise 3 Sets of 8-10 reps @ 70% 1RM
Dumbbell Rear Lateral Raise 3 Sets of 8-10 reps @ 70% 1RM
Cable Crunch 3 Sets of 4-6 reps @ 80% 1RM
Day 4
Barbell Back Squat 3 Sets of 4-6 reps @ 80% 1RM
Leg Press 3 Sets of 4-6 reps @ 80% 1RM
Lying Leg Curl 3 Sets of 8-10 reps @ 70% 1RM
Seated Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 5
Close-Grip Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Barbell Curl 3 Sets of 4-6 reps @ 80% 1RM
Seated Triceps Press 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Hammer Curl 3 Sets of 4-6 reps @ 80% 1RM
Captain’s Chair Leg Raise 3 Sets of 4-6 reps @ 80% 1RM
Week 9 – Deload (see below)

Phase 2 (Weeks 10-17)

Day 1
Incline Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Incline Dumbbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Lying Triceps Extensions 3 Sets of 4-6 reps @ 80% 1RM
Day 2
Barbell Deadlift 3 Sets of 4-6 reps @ 80% 1RM
Seated Cable Row (Wide-Grip) 3 Sets of 4-6 reps @ 80% 1RM
Lat Pulldown (Close-Grip) 3 Sets of 4-6 reps @ 80% 1RM
Seated Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 3
Arnold Dumbbell Press 3 Sets of 4-6 reps @ 80% 1RM
Barbell Rear Delt Row 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Side Lateral Raise 3 Sets of 8-10 reps @ 70% 1RM
Captain’s Chair Leg Raise 3 Sets of 4-6 reps @ 80% 1RM
Day 4
Barbell Back Squat 3 Sets of 4-6 reps @ 80% 1RM
Romanian Deadlift 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Lunge 3 Sets of 4-6 reps @ 80% 1RM
Standing Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 5
Dip 3 Sets of 8-10 reps @ 70% 1RM
Dumbbell Hammer Curl 3 Sets of 4-6 reps @ 80% 1RM
Triceps Pushdown 3 Sets of 4-6 reps @ 80% 1RM
Barbell Curl 3 Sets of 4-6 reps @ 80% 1RM
Plank 3 Sets
Week 18 – Deload (see below)

Phase 3 (Weeks 19-26)

Day 1
Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Incline Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Triceps Pushdown 3 Sets of 4-6 reps @ 80% 1RM
Day 2
Barbell Deadlift 3 Sets of 4-6 reps @ 80% 1RM
Barbell Row 3 Sets of 4-6 reps @ 80% 1RM
Chin-Up 3 Sets of 4-6 reps @ 80% 1RM
Standing Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 3
Seated Dumbbell Press 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Side Lateral Raise 3 Sets of 8-10 reps @ 70% 1RM
Dumbbell Rear Lateral Raise (Bent-Over) 3 Sets of 8-10 reps @ 70% 1RM
Plank 3 Sets
Day 4
Barbell Back Squat 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Lunge (Reverse) 3 Sets of 4-6 reps @ 80% 1RM
Lying Leg Curl 3 Sets of 8-10 reps @ 70% 1RM
Leg Press Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 5
Close-Grip Bench Press 3 Sets of 4-6 reps @ 80% 1RM
E-Z Bar Curl 3 Sets of 4-6 reps @ 80% 1RM
Seated Triceps Press 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Hammer Curl 3 Sets of 4-6 reps @ 80% 1RM
Weighted Sit-Up 3 Sets of 4-6 reps @ 80% 1RM
Week 27 – Deload (see below)

Phase 4 (Weeks 10-17)

Day 1
Incline Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Incline Dumbbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Lying Triceps Extensions 3 Sets of 4-6 reps @ 80% 1RM
Day 2
Barbell Deadlift 3 Sets of 4-6 reps @ 80% 1RM
One-Arm Dumbbell Row 3 Sets of 4-6 reps @ 80% 1RM
Lat Pulldown (Wide-Grip) 3 Sets of 4-6 reps @ 80% 1RM
Leg Press Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 3
Arnold Dumbbell Press 3 Sets of 4-6 reps @ 80% 1RM
Barbell Rear Delt Row 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Side Lateral Raise 3 Sets of 8-10 reps @ 70% 1RM
Weighted Sit-Up 3 Sets of 4-6 reps @ 80% 1RM
Day 4
Barbell Back Squat 3 Sets of 4-6 reps @ 80% 1RM
Romanian Deadlift 3 Sets of 4-6 reps @ 80% 1RM
Single-Leg Split Squat 3 Sets of 4-6 reps @ 80% 1RM
Seated Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 5
Dip 3 Sets of 8-10 reps @ 70% 1RM
Alternating Dumbbell Curl 3 Sets of 4-6 reps @ 80% 1RM
Triceps Pushdown 3 Sets of 4-6 reps @ 80% 1RM
E-Z Bar Curl 3 Sets of 4-6 reps @ 80% 1RM
Hanging Leg Raise 3 Sets of 4-6 reps @ 80% 1RM
Week 36 – Deload (see below)

Phase 5 (Weeks 37-44)

Day 1
Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Incline Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Triceps Pushdown 3 Sets of 4-6 reps @ 80% 1RM
Day 2
Barbell Deadlift 3 Sets of 4-6 reps @ 80% 1RM
Seated Cable Row (Close-Grip) 3 Sets of 4-6 reps @ 80% 1RM
Lat Pulldown (Close-Grip) 3 Sets of 4-6 reps @ 80% 1RM
Seated Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 3
Seated Dumbbell Press 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Side Lateral Raise 3 Sets of 8-10 reps @ 70% 1RM
Dumbbell Rear Delt Row (Bent-Over) 3 Sets of 4-6 reps @ 80% 1RM
Lying Leg Raise 3 Sets
Day 4
Barbell Back Squat 3 Sets of 4-6 reps @ 80% 1RM
Single-Leg Split Squat (Barbell) 3 Sets of 4-6 reps @ 80% 1RM
Lying Leg Curl 3 Sets of 8-10 reps @ 70% 1RM
Standing Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 5
Close-Grip Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Barbell Curl 3 Sets of 4-6 reps @ 80% 1RM
Seated Triceps Press 3 Sets of 4-6 reps @ 80% 1RM
Alternating Dumbbell Curl 3 Sets of 4-6 reps @ 80% 1RM
Abdominal Rollout 3 Sets of 4-6 reps @ 80% 1RM
Week 45 – Deload (see below)

Phase 6 (Weeks 46-53)

Day 1
Incline Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Barbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Incline Dumbbell Bench Press 3 Sets of 4-6 reps @ 80% 1RM
Lying Triceps Extensions 3 Sets of 4-6 reps @ 80% 1RM
Day 2
Barbell Deadlift 3 Sets of 4-6 reps @ 80% 1RM
Barbell Row 3 Sets of 4-6 reps @ 80% 1RM
Pull-Up 3 Sets of 4-6 reps @ 80% 1RM
Standing Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 3
Arnold Dumbbell Press 3 Sets of 4-6 reps @ 80% 1RM
Barbell Rear Delt Row 3 Sets of 4-6 reps @ 80% 1RM
Dumbbell Side Lateral Raise 3 Sets of 8-10 reps @ 70% 1RM
Abdominal Rollout 3 Sets of 4-6 reps @ 80% 1RM
Day 4
Barbell Back Squat 3 Sets of 4-6 reps @ 80% 1RM
Romanian Deadlift 3 Sets of 4-6 reps @ 80% 1RM
Barbell Lunge (Walking) 3 Sets of 4-6 reps @ 80% 1RM
Leg Press Calf Raise 3 Sets of 8-10 reps @ 70% 1RM
Day 5
Dip 3 Sets of 8-10 reps @ 70% 1RM
Dumbbell Hammer Curl 3 Sets of 4-6 reps @ 80% 1RM
Triceps Pushdown 3 Sets of 4-6 reps @ 80% 1RM
Barbell Curl 3 Sets of 4-6 reps @ 80% 1RM
Weighted Sit-Up 3 Sets of 4-6 reps @ 80% 1RM
Week 54 – Deload (see below)

Deload Week

In between each phase, you’ll take a week off from the higher volume workouts and do some less taxing workouts to give your body a rest. The deload week only has 3 workout days, ideally performed every other day (e.g., M, W, F).

The format of the deload workouts is simple. You’ll do three lifts for each workout doing 2 sets of 3 for each lift. You’ll perform the lifts at your curreng working weight, which is simply the last weight you used for the lift during the regular workout phases.

For example, if you lifted at 225 lbs for your last bench press workout, you’ll use that weight in the deload workouts. You’ll only be doing 2 sets of 3, so even though it’s the same intensity, it’s a much lower volume. Below is the format of the deload workouts you’ll use for each deload week.

Workout 1
Barbell Bench Press 2 sets of 3 at current working weight
Incline Barbell Bench Press 2 sets of 3 at current working weight
Dumbbell Bench Press 2 sets of 3 at current working weight
Workout 2
Barbell Deadlift 2 sets of 3 at current working weight
Barbell Row 2 sets of 3 at current working weight
Lat Pulldown 2 sets of 3 at current working weight
Workout 3
Barbell Squat 2 sets of 3 at current working weight
Leg Press 2 sets of 3 at current working weight
Lying Leg Curl 2 sets of 3 at current working weight

FOLLOWING THE PROGRAM

You simply repeat this one-week cycle for 8 weeks, followed by a deload week. Then you start over again and keep following this pattern until you start to plateau, at which point you will need to move on to a more advanced program.

1 Rep Maxes

The one rap maxes here are starting points for the program. Use a weight that you have actually done in the past month or two. Not in the past year or your best of all time. You have to start from where you are now, and work from there. (If you don’t know your 1RMs, we provide a simple calculator to help come up with an estimate.)

Once you get into the routine, your weights for each lift will be calculated based on your workout history. Because at the end of the day, 1RMs are a demonstration of maximum ability. They are not the ultimate north star for building out your lifting routine.

Progressively Add Weight

The goal of the program is to continually increase the weight used to perform each movement, and the progression is simple. If you couldn’t do at least 4 reps on the previous set, drop the weight by 5 pounds for the next set. If you were able to do 6 or more reps on the previous set, add 5 pounds to the next set. Pretty simple.

If you start to struggle adding 5 pounds at a time, Fytt will automatically adjust the incremental weight for you so that you can continue progressing.

STOP EXERCISING, START TRAINING

If you want to improve, you can’t just exercise randomly. You have to plot your course, measure your performance, and make incremental progress each time. Otherwise, you’re just moving around aimlessly.

Mike Mathews’ Bigger Leaner Stronger program gives you a precise plan to follow so that you know exactly what you need to do every time you step up to the bar.

Stop doing random exercises based on what looks fun or whatever body part you feel could use some work. Start training and working toward specific, measurable goals.

Share this:

Like this:

%d bloggers like this: