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Lean Muscle Gain
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The Lean Muscle Gain routine by GodTamIt is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Chest and Triceps
Est. 88 min
13 exercises
Treadmill Running
1 Set
Machine Bench Press
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,8 Reps
Dumbbell Fly
4 Sets x 12,10,8,8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 10 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Cross Body Crunch
3 Sets x 15 Reps
Push-Up
1 Set x 40 Reps
Reverse Crunch
3 Sets x 15 Reps
Side Bridge
2 Sets
Day 2
Back and Biceps
Est. 80 min
12 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8,6,6 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 10 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 12 Reps
Side Bridge
2 Sets
Day 3
Shoulders and Legs
Est. 96 min
15 exercises
Treadmill Running
1 Set
Dumbbell Seated Arnold Press
4 Sets x 10,8,8,8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10,8,8,6 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10,8,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Cross Body Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
2 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Side Bridge
2 Sets
Day 4
Shoulders and Back Focus
Est. 84 min
12 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Upright Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Side Bridge
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
