Loading...
Routine 2 lean gain
General
Intermediate
Barbell
Plan Details
The Routine 2 lean gain routine by MaciejCzmiel is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
lean gain routine nr2, each body part twice
Routine detail
Mon
D1 Legs/ABS
Est. 64 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Bench Hip Thrust
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Sit-Up
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Tue
D2 Chest/Back/Arms
Est. 69 min
6 exercises
Barbell Bench Press
5 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell One-Arm Reverse Fly
3 Sets x 12 Reps
Thu
D3 Legs/ABS
Est. 61 min
6 exercises
Dumbbell Plie Squat
5 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Seated Calf Raise
4 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Fri
D4 Chest/Back/Arms
Est. 68 min
6 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
