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Lean Mass
Cutting
Intermediate
Machine strength
Plan Details
The Lean Mass routine by marksav is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
6 Week workout routine to build lean muscle
Routine detail
Tue
Leg Day
Est. 55 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Smith Machine Hack Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Wed
Chest & Biceps Day
Est. 55 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Thu
Back Day
Est. 48 min
6 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Elevated Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Fri
Shoulders & Triceps Day
Est. 57 min
7 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Dumbbell French Press (Stability Ball)
3 Sets x 12 Reps
