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Leangains
General
Beginner
Barbell
Plan Details
The Leangains routine by codylarson is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Leangains calls for lifting heavy in the core movements 3 days per week. Most movements involve 2 sets in the 6-8 rep range. Use Reverse Pyramid Training with maximum weight for first set and 90% of maximum for second set.
Routine detail
Mon
Back
Est. 38 min
5 exercises
Barbell Deadlift
2 Sets x 3 Reps
Barbell Military Press
2 Sets x 6 Reps
Chin-Up with Knee Raise
2 Sets x 4 Reps
Barbell Bent-Over Row
2 Sets x 6 Reps
Chin-Up (Close Grip)
1 Set x 6 Reps
Wed
Chest
Est. 34 min
4 exercises
Barbell Bench Press
2 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 6 Reps
Barbell Curl
2 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 6 Reps
Fri
Legs
Est. 36 min
5 exercises
Barbell Squat
2 Sets x 6 Reps
Machine Leg Curl (Prone)
2 Sets x 6 Reps
Machine Leg Extension
2 Sets x 6 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 8 Reps
