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12-Week Lean Muscle Gain
Cutting
Advanced
Machine strength
Plan Details
The 12-Week Lean Muscle Gain routine by trimfit is a 31 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
have designed a combined mass volume 12 week program which I have used myself and worked amazingly for me, I have used many techniques and I feel because of my body type that adding one week heavy training and the next week more volume has given me better results. This program is quite intense but if you have mastered your nutritional side and you consistent and dedicated I promise you that the results will speak for itself. This wil test your level of commitment and I promise you it will give you visable results by week 12. Make sure you follow my program to the letter, you will see that I try and explain each and every exercise best I can, stick to my rep range and make sure when it’s a mass week that weight is increased with every set, with mass we mean training heavy, that’s our focus point. Its all about consistency and this will be the key to your transforming physique and then obviously making sure your nutritional side of things are 100%.
Routine detail
Mon
Week 9 (Vol) - Chest and Calves
Est. 114 min
11 exercises
Barbell Incline Bench Press
7 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Crunch
4 Sets x 20 Reps
Cable Incline Fly
4 Sets x 15 Reps
Stability Ball Incline Ab Crunch
4 Sets x 20 Reps
Cable Mid Chest Crossover
4 Sets x 25 Reps
Alternating Floor Leg Raise
4 Sets x 20 Reps
Dumbbell Deep Push-Up
3 Sets x 50 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Machine Calf Raise
5 Sets x 20 Reps
Machine Calf Press
5 Sets x 20 Reps
Mon
Week 8 (Mass) - Check and Calves
Est. 92 min
10 exercises
Treadmill Running
1 Set
Dumbbell Incline Bench Press
7 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Dumbbell Decline Fly
4 Sets x 15 Reps
Smith Machine Incline Bench Press
4 Sets x 15 Reps
Hanging Knee Raise Rotation
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Mon
Week 4 (Mass) - Chest and Calves
Est. 105 min
11 exercises
Barbell Incline Bench Press
7 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Incline Fly
4 Sets x 12 Reps
Machine Incline Chest Press
5 Sets x 12 Reps
Push-Up
5 Sets x 50 Reps
Machine Seated Calf Raise
20 Sets x 5 Reps
V-Up
5 Sets x 20 Reps
Machine Calf Raise
5 Sets x 20 Reps
Machine Ab Crunch
5 Sets x 20 Reps
Machine Calf Press
5 Sets x 20 Reps
Air Bike
5 Sets x 20 Reps
Mon
Week 1 - Chest and Calves
Est. 103 min
10 exercises
Dumbbell Incline Bench Press
7 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Air Bike
4 Sets x 20 Reps
Dumbbell Decline Fly
4 Sets x 15 Reps
Smith Machine Incline Bench Press
5 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Machine Calf Raise
5 Sets x 20 Reps
Machine Calf Press
5 Sets x 20 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Mon
week 3 - Chest and Calves
Est. 111 min
11 exercises
Barbell Incline Bench Press
7 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Air Bike
4 Sets x 20 Reps
Cable Incline Fly
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Machine Incline Chest Press
4 Sets x 15 Reps
Push-Up (Wide Hand)
4 Sets x 50 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Calf Press
4 Sets x 20 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Mon
Week 6 (Mass) - Chest and Calves
Est. 80 min
10 exercises
Treadmill Running
1 Set
Dumbbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Hanging Knee Raise Rotation
4 Sets x 20 Reps
Mon
Week 5 (Vol) - Check and Calves
Est. 102 min
10 exercises
Treadmill Running
1 Set
Dumbbell Incline Bench Press
7 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Cable Cross-Over
4 Sets x 50 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Hanging Knee Raise Rotation
4 Sets x 20 Reps
Tue
Week 5 (Vol) - Back
Est. 132 min
8 exercises
Chin-Up with Knee Raise
4 Sets x 15 Reps
Crunch
4 Sets x 50 Reps
Chin-Up (Close Grip)
4 Sets x 15 Reps
Stability Ball Leg Lift
4 Sets x 20 Reps
Cable Rope Seated Row
4 Sets x 15 Reps
Parallel Bar Hip Flexion
4 Sets x 20 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 15 Reps
Step Machine
1 Set
Tue
Week 2 - Back Mass
Est. 62 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Decline Crunch
4 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Bench Leg Raise (Supine)
4 Sets x 20 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Barbell Deadlift
3 Sets x 10 Reps
Tue
Week 3 - Back
Est. 80 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Hanging Leg Raise
5 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 15 Reps
Cable Rope Seated Row
5 Sets x 15 Reps
Plank
5 Sets
Barbell Good Morning
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 20 Reps
Tue
Week 9 (Vol) - Back
Est. 68 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Machine Ab Crunch
5 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 15 Reps
Hanging Pike
5 Sets x 20 Reps
Cable Rope Seated Row
5 Sets x 15 Reps
Weight Plate Rotation
5 Sets x 20 Reps
Barbell Deadlift
5 Sets x 10 Reps
Tue
Week 6 (Mass) - Back
Est. 138 min
9 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Crunch
4 Sets x 50 Reps
Chin-Up (Close Grip)
4 Sets x 12 Reps
Stability Ball Leg Lift
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 12 Reps
Parallel Bar Hip Flexion
4 Sets x 20 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Step Machine
1 Set
Tue
Week 4 (Mass) - Back
Est. 68 min
9 exercises
Cable One-Arm Seated Row
5 Sets x 12 Reps
Hanging Pike
5 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Oblique Crunch
5 Sets x 20 Reps
Cable Rope Seated Row
5 Sets x 12 Reps
Plank
5 Sets
Barbell Good Morning
4 Sets x 12 Reps
Barbell Press Sit-Up
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 12 Reps
Tue
week 7- back (vol)
Est. 174 min
8 exercises
Step Machine
1 Set
Chin-Up with Knee Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Barbell Row
4 Sets x 15 Reps
Cable Rope Seated Row
5 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Treadmill Running
1 Set
Tue
Week 1 - Back
Est. 48 min
5 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 15 Reps
Cable Rope Seated Row
5 Sets x 15 Reps
Barbell Deadlift
5 Sets x 10 Reps
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Wed
Week 1 - Quads
Est. 123 min
5 exercises
Treadmill Running
1 Set
Machine Leg Extension
7 Sets x 15 Reps
Barbell Deep Squat
8 Sets x 20 Reps
Machine Single-Leg Press
4 Sets x 20 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Wed
Week 6 (Mass) - Legs (Quads)
Est. 73 min
8 exercises
Treadmill Running
1 Set
Machine Leg Extension
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 25 Reps
Smith Machine Squat
6 Sets x 15 Reps
Stability Ball Crunch
6 Sets x 25 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 25 Reps
Wed
Week 8 (Mass) - Legs (Quads)
Est. 78 min
8 exercises
Treadmill Running
1 Set
Machine Leg Extension
7 Sets x 15 Reps
Machine Ab Crunch
5 Sets x 25 Reps
Smith Machine Squat
6 Sets x 12 Reps
Stability Ball Crunch
6 Sets x 25 Reps
Machine Leg Press
4 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 25 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Wed
Week 4 (Mass) - Legs (Quad Focus)
Est. 64 min
6 exercises
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Smith Machine Squat
5 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Bench Leg Pull-In
4 Sets x 20 Reps
Machine Single-Leg Press
5 Sets x 20 Reps
Decline Crunch
5 Sets x 20 Reps
Wed
Week 3 - Legs (Quad Focus)
Est. 62 min
6 exercises
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Smith Machine Squat
5 Sets x 15 Reps
Decline Crunch
5 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Bench Leg Pull-In
4 Sets x 20 Reps
Machine Single-Leg Press
4 Sets x 20 Reps
Wed
Week 5 (vol) - Legs (Quads)
Est. 73 min
8 exercises
Treadmill Running
1 Set
Machine Leg Extension
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 25 Reps
Smith Machine Squat
6 Sets x 15 Reps
Stability Ball Crunch
6 Sets x 25 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 25 Reps
Thu
Week 5 (Vol) - Biceps and Triceps
Est. 70 min
8 exercises
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 21 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Rowing
1 Set
Step Machine
1 Set
Thu
Week 3 - Biceps and Triceps
Est. 92 min
9 exercises
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Dumbbell Tricep Kickback
4 Sets x 15 Reps
Z Pose
4 Sets
Dumbbell Alternating Preacher Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Decline Bench Leg Raise
4 Sets x 20 Reps
Dumbbell Seated Hammer Curl
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Oblique Crunch
4 Sets x 20 Reps
Thu
Week 4 (Mass) - Biceps and Triceps
Est. 66 min
8 exercises
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Decline Bench Leg Raise
4 Sets x 20 Reps
Dumbbell Seated Hammer Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Oblique Crunch
4 Sets x 20 Reps
Thu
Week 1 - Biceps and Triceps
Est. 57 min
6 exercises
Barbell Curl
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Seated Hammer Curl
4 Sets x 15 Reps
Barbell Seated Tricep Extension
4 Sets x 15 Reps
Thu
Week 6 (Mass) - Biceps and Triceps
Est. 71 min
8 exercises
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 21 Reps
EZ Bar Curl
4 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 15 Reps
Rowing
1 Set
Step Machine
1 Set
Fri
Week 3 - Shoulders and Abs
Est. 69 min
7 exercises
Dumbbell Seated Shoulder Press
6 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Barbell Shrug
4 Sets x 30 Reps
Decline Bench Rotational Sit-Up
4 Sets x 20 Reps
Fri
Week 5 (Vol) - Shoulders and Abs
Est. 80 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 25 Reps
Air Bike
4 Sets x 20 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 20 Reps
Hanging Pike
3 Sets x 20 Reps
Barbell Shrug
4 Sets x 30 Reps
Fri
Week 1 - Shoulders and Abs
Est. 75 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 20 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Barbell Shrug
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Fri
Week 2 - Shoulders And Abs
Est. 77 min
9 exercises
Dumbbell Seated Shoulder Press
6 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Barbell Shrug
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Hanging Pike
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Bench Leg Pull-In
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Fri
week 8 (mass) - shoulders/abs
Est. 40 min
7 exercises
Machine Shoulder Press
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Parallel Bar Hip Flexion
3 Sets x 20 Reps
