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Leangains
General
Intermediate
Barbell
Plan Details
The Leangains routine by jarono is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Leangains plan
Routine detail
Day 1
Chest
Est. 25 min
4 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 15 Reps
Day 2
Back
Est. 29 min
5 exercises
Rear Pull-Up (Wide Grip)
3 Sets x 4 Reps
Stability Ball Back Extension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 3
Shoulders/Triceps
Est. 28 min
5 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Day 4
Biceps/Legs
Est. 35 min
6 exercises
Barbell Bicep Drag Curl
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Deadlift to Bicep Curl
3 Sets x 12 Reps
