Build Muscle. Stay Lean. Look Powerful.
A lean Bear Mode routine is all about achieving that thick, powerful look — dense muscle, strong posture — without letting body fat get out of hand.
This is a straightforward, no-nonsense program ideal for lifters who want size and strength, while still looking athletic.
💪 Workout Split: 4–5 Days/Week
Structure: Push / Pull / Legs / Rest / Conditioning
Rest Periods: 60–90 seconds between sets
🟥 Day 1: Push (Chest, Shoulders, Triceps)
Incline Bench Press – 4×6–8
Overhead Press – 3×8–10
Dumbbell Flat Bench Press – 3×8–10
Lateral Raises – 3×12–15
Overhead Triceps Extensions – 3×10–12
Push-Ups (Burnout) – 3 sets to failure
👉 Check out the Bear Mode Meal Plan
🟦 Day 2: Pull (Back, Biceps, Rear Delts)
Pull-Ups / Weighted Pull-Ups – 4×6–8
Barbell Rows – 4×8–10
Face Pulls – 3×12–15
Dumbbell Hammer Curls – 3×10–12
Preacher or Cable Curls – 3×10–12
Dead Hangs – 2 sets to failure (Grip & Core)
🟩 Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Barbell Back Squats – 4×6–8
Romanian Deadlifts – 3×8–10
Bulgarian Split Squats – 3×10–12 each leg
Standing Calf Raises – 3×15–20
Walking Lunges – 3×10–12 each leg
🔁 Day 4: Rest or Active Recovery
Light stretching Yoga 20–30 min brisk walk Foam rolling
🏃♂️ Day 5: Optional Conditioning
Sprints – 6×30 sec (rest 90 sec)
Battle Ropes – 3×45 sec
Kettlebell Swings – 3×20 reps
🥗 Nutrition Guidelines
Protein: 1–1.2g/lb body weight
Carbs: Focus on complex carbs (oats, rice, potatoes)
Fats: 20–30% of calories (meat, olive oil)
Goal: Slight surplus = muscle gain
Maintenance = lean gain/recomp
🧪 Optional Supplements
Whey Protein – Post-workout
Creatine Monohydrate – 5g/day
Omega-3 – For joints & inflammation
Caffeine – Pre-workout boost
🎯 Final Thoughts
This Bear Mode routine is built for real-world gains — size, strength, and presence. Keep it simple, track your lifts, eat smart, and recover.
📥 Want more routines like this?
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