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Kris Gethin 12 Weeks Lean Body
AUTOPLAY
Cutting
Advanced
Machine strength
Plan Details
The Kris Gethin 12 Weeks Lean Body routine by rajeshwad is a 21 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Leg
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 30 Reps
Decline Crunch
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Day 2
Back
Est. 0 min
8 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 3
Day 17
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Upper Chest Crossover
3 Sets x 15 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Day 5
Arm
Est. 0 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 5
Day18
Est. 0 min
8 exercises
Barbell Front Raise
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 5
Chest and Abs
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Decline Fly
3 Sets x 20 Reps
Machine Inner Chest Press
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 15 Reps
Crunch
1 Set x 40 Reps
Cable Rotational Crunch (Supine)
1 Set x 40 Reps
Sit-Up
1 Set x 20 Reps
Cross Body Crunch
1 Set x 20 Reps
Day 6
Shoulders and Calves
Est. 0 min
7 exercises
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 30 Reps
Leverage Shoulder Press
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Day 6
Day19
Est. 0 min
3 exercises
Barbell Curl
4 Sets x 30 Reps
Cable Seated Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 30 Reps
Day 8
Day24
Est. 0 min
0 exercises
This day is empty
Day 8
Day23
Est. 0 min
4 exercises
T Bar Prone Row
4 Sets x 15 Reps
Smith Machine Bent-Over Row
4 Sets x 20 Reps
Cable Elevated Row
4 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 20 Reps
Day 8
Leg Day
Est. 0 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Barbell Squat
3 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Barbell Lunge
3 Sets x 20 Reps
Day 9
New Workout
Est. 0 min
0 exercises
This day is empty
Day 9
Back
Est. 0 min
5 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Smith Machine Deadlift
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Day 10
New Workout
Est. 0 min
4 exercises
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Machine Incline Chest Press
3 Sets x 20 Reps
Cable Incline Fly
3 Sets x 20 Reps
Day 11
Shoulder
Est. 0 min
8 exercises
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 30 Reps
Machine Dip
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 12
Arm
Est. 0 min
7 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Overhead Tricep Extension
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Day 15
Leg
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 20 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Smith Machine Squat
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Single-Leg Calf Raise
3 Sets x 30 Reps
Day 16
Back
Est. 0 min
8 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 17
Chest
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Day 18
Shoulders and Calves
Est. 0 min
6 exercises
Barbell Front Raise
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Reverse cable crossover
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Day 19
New Workout
Est. 0 min
0 exercises
This day is empty
