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LeanGains Adapted
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The LeanGains Adapted routine by raducutzzu is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
LeanGains routine, no deadlift, no squats. Adapted for lower impact on lower back (herniated discs). this minimum length bs is annoying
Routine detail
Mon
Back
Est. 141 min
14 exercises
Chin-Up with Knee Raise
3 Sets x 4 Reps
Dumbbell Incline Bench Row
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable V Bar Pulldown
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 10 Reps
Cable Deltoid Raise
2 Sets x 8 Reps
Machine Seated Row
2 Sets x 8 Reps
Machine T Bar Reverse Row
2 Sets x 8 Reps
Wed
Chest
Est. 240 min
30 exercises
Barbell Bench Press
2 Sets x 6 Reps
Barbell Incline Bench Press
2 Sets x 6 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Machine Tricep Extension
2 Sets x 10 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Barbell Decline Bench Press
2 Sets x 7 Reps
Machine Fly
2 Sets x 10 Reps
Machine Inner Chest Press
2 Sets x 10 Reps
Cable Upper Chest Crossover
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Cable Tricep Extension
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Barbell Hip Thrust
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Cable Bicep Curl (Supine)
2 Sets x 12 Reps
Cable Bicep Curl
2 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Leverage Incline Chest Press
2 Sets x 10 Reps
Cable Inner Chest Press
3 Sets x 8 Reps
Cable One-Arm Incline Press (Stability Ball)
3 Sets x 8 Reps
Machine Dip
3 Sets x 10 Reps
Preacher Curl Machine
2 Sets x 6 Reps
Fri
Leg
Est. 167 min
11 exercises
Machine Leg Press
3 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Back Hyperextension
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Treadmill Running
1 Set
Sat
Arms and core
Est. 240 min
38 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Cable Rope Pullover (Supine)
2 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 12 Reps
Cable Mid Chest Crossover
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Machine Bench Press
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Dumbbell Reverse Fly
2 Sets x 10 Reps
Dual Cable Triceps Extension
2 Sets x 10 Reps
Machine Seated Row
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 10 Reps
ab machine oblique
2 Sets x 10 Reps
Cable Bicep Curl (Supine)
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Incline Hammer Curl
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 9 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 10 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 20 Reps
Preacher Curl Machine
2 Sets x 10 Reps
Barbell Pullover
2 Sets x 15 Reps
Plank
2 Sets
Dumbbell One-Arm Row
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Machine Tricep Extension
2 Sets x 10 Reps
Machine Seated Tricep Dip
2 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
