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Lean Mass Preservation
Cutting
Intermediate
Body
Plan Details
The Lean Mass Preservation routine by BillSumrall is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
-uses heavy loads to maintain growth/adaptation response -Heavy days based around compound lifts with some accessory work -Light days focus on abs and high intensity bodyweight work/calisthenics
Routine detail
Mon
Day 1, Light
Est. 66 min
5 exercises
Chin-Up (Close Grip)
10 Sets x 5 Reps
Push-Up
10 Sets x 10 Reps
Dumbbell Iron Cross
4 Sets x 15 Reps
Decline Crunch
4 Sets x 25 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Tue
Day 2, Heavy
Est. 67 min
6 exercises
Machine Seated Row
9 Sets x 4 Reps
Barbell Bench Press
9 Sets x 4 Reps
Machine Leg Press
6 Sets x 6 Reps
Dip
4 Sets x 12 Reps
Barbell Curl
6 Sets x 6 Reps
Cable Rope Face Pull
6 Sets x 6 Reps
Wed
Day 3, Light
Est. 66 min
5 exercises
Chin-Up (Close Grip)
10 Sets x 5 Reps
Push-Up
10 Sets x 10 Reps
Dumbbell Iron Cross
4 Sets x 15 Reps
Decline Crunch
4 Sets x 25 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Thu
Day 4, Heavy
Est. 68 min
6 exercises
Barbell Deadlift
9 Sets x 4 Reps
Barbell Shoulder Press
6 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 6 Reps
Barbell Reverse Curl
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 6 Reps
Dumbbell Pullover
6 Sets x 6 Reps
Fri
Day 5, Light
Est. 66 min
5 exercises
Chin-Up (Close Grip)
10 Sets x 5 Reps
Push-Up
10 Sets x 10 Reps
Dumbbell Iron Cross
4 Sets x 15 Reps
Decline Crunch
4 Sets x 25 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Sat
Day 6, Heavy
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 8 Reps
