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Lean Muscle Plan
General
Beginner
Machine strength
Plan Details
The Lean Muscle Plan routine by REDXD is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 55 min
7 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 2
Chest and Biceps
Est. 55 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Day 3
Back
Est. 48 min
6 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 4
Shoulders and Triceps
Est. 57 min
7 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dip
4 Sets x 10 Reps
EZ Bar French Press
3 Sets x 12 Reps
Day 5
Cardio and Abs
Est. 81 min
5 exercises
Running
1 Set
Treadmill Running
1 Set
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
