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Lean Body GT
Cutting
Intermediate
Machine strength
Plan Details
The Lean Body GT routine by GeorgeTryfonos is a 28 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Welcome to GT lean Body 8 weeks program!! This program is build for a 6 day split. Every day is deferent thought all the 4 weeks that can be repeated 2 times. You can adjust the rest day base on your lifestyle!!! At rest day you can focus on a moderate activity such as joking on the park or playing football!!! In this program you can cut Fat and maintain muscle mass at the same time. The key on this is to have a maintenance cals, increase your protein in take around 40-45% and keep fats around 20-25%. Make sure that you adjust your cals weekly. What i usally do after 4 weeks i add additional cardio at the morning before breakfast with similar time as the workouts days showing. This will help me eat more protein and keep burning fat with out going very low on cals!!!
Routine detail
Day 1
Chest & Delts
Est. 101 min
10 exercises
Dumbbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Low-pulley One Arm Rear Delt Cable Robe
4 Sets x 15 Reps
Low-pulley One Arm Rear Delt Cable Robe
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Face Pull with External Rotation
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 20 Reps
Day 2
Arms
Est. 98 min
9 exercises
Cable Tricep Pushdown (Rope)
6 Sets x 20 Reps
Cable Bicep Curl
6 Sets x 12 Reps
Machine Dip
5 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
5 Sets x 15 Reps
Dumbbell Spider Curl
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Day 3
Legs
Est. 85 min
7 exercises
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Glutes Machine Kickback
4 Sets x 8 Reps
Glutes Machine Kickback
4 Sets x 8 Reps
Machine Leg Press
8 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
8 Sets x 20 Reps
Bench Weighted Decline Crunch
4 Sets x 20 Reps
Day 4
Chest & Delts
Est. 71 min
8 exercises
Leverage Decline Chest Press
6 Sets x 15,15,15,10,10,10 Reps
Dumbbells Floor Press
4 Sets x 10,10,8,8 Reps
Smith Machine Incline Bench Press
3 Sets x 6 Reps
Cable Incline Fly
3 Sets x 15,10,10 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Machine Calf Raise
6 Sets x 20 Reps
Day 5
Back
Est. 81 min
10 exercises
Meadows Rows
5 Sets x 8 Reps
Meadows Rows
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Pallof Press with Rotation
3 Sets x 20 Reps
Cable Pallof Press with Rotation
3 Sets x 20 Reps
Cable One-Arm Side Bend
3 Sets x 20 Reps
Cable One-Arm Side Bend
3 Sets x 20 Reps
Day 6
Active Rest
Est. 47 min
1 exercise
Running
1 Set
Day 7
Active Rest
Est. 47 min
1 exercise
Running
1 Set
Day 8
Chest
Est. 55 min
6 exercises
Leverage Decline Chest Press
7 Sets x 15,10,10,10,10,10,10 Reps
Barbell Incline Bench Press
4 Sets x 12,8,8,6 Reps
Dumbbell Bench Press
5 Sets x 20,15,10,10,10 Reps
Cable Incline Fly
4 Sets x 15 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Face Pull with External Rotation
3 Sets x 20 Reps
Day 9
Arms
Est. 103 min
8 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 20 Reps
OVERHEAD MACHINE TRICEPS EXTENSION
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
8 Sets x 30 Reps
Day 10
Hamstrings & Lower Legs
Est. 103 min
6 exercises
Machine Leg Curl (Prone)
7 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 15,20,20,20,20 Reps
Machine Single-Leg Press
6 Sets x 15 Reps
Machine Single-Leg Press
6 Sets x 20 Reps
Machine Calf Press
8 Sets x 10 Reps
Recumbent Bike
1 Set
Day 11
Back
Est. 108 min
7 exercises
Hammer Row on Lat Pulldown
8 Sets x 10,15,15,15,15,15,15,15 Reps
Barbell Rack Pull
8 Sets x 10,15,15,15,15,15,15,15 Reps
Seated Cable Rows Reverse Grip
4 Sets x 15 Reps
T Bar Row
4 Sets x 8,12,12,12 Reps
Cable V Bar Pulldown
4 Sets x 20 Reps
Parallel Bar Leg Raise
8 Sets x 20 Reps
Treadmill Running
1 Set
Day 12
Shoulders
Est. 123 min
11 exercises
Smith Machine Upright Row
3 Sets x 20 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Cable Front Raise
3 Sets x 12 Reps
Machine Shoulder Press
6 Sets x 20 Reps
Machine Calf Raise
6 Sets x 20 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 20 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 20 Reps
Treadmill Running
1 Set
Day 13
Quads
Est. 91 min
8 exercises
Machine Leg Extension
8 Sets x 15,20,20,20,20,20,20,20 Reps
Machine Single-Leg Extension
2 Sets x 20 Reps
Machine Single-Leg Extension
2 Sets x 20 Reps
Smith Machine Closed-Stance Box Squats
6 Sets x 20 Reps
Machine Leg Press
8 Sets x 25,30,30,30,30,30,30,30 Reps
Leg Press Sissy Squad
2 Sets x 12 Reps
Landmine 180's
4 Sets x 20 Reps
Step Machine
1 Set
Day 14
Active Rest Day
Est. 27 min
1 exercise
Running
1 Set
Day 15
Chest & Abs
Est. 104 min
7 exercises
Barbell Bench Press
6 Sets x 20 Reps
Barbell Bench Press
1 Set x 20 Reps
Incline Dumbbell Hex Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
5 Sets x 15 Reps
Leg Raise
6 Sets x 20 Reps
Step Machine
1 Set
Day 16
Arms & Calves
Est. 106 min
10 exercises
EZ Bar Curl
7 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 16 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 20,15,10,10 Reps
Smith Machine Bench Press (Close Grip)
6 Sets x 20,20,15,15,10,10 Reps
Cable Shoulder Extension
4 Sets x 20,20,15,15 Reps
Machine Calf Raise
3 Sets x 30,20,15 Reps
Machine Seated Calf Raise
3 Sets x 15,20,30 Reps
Treadmill Running
1 Set
Day 17
Quads & Abs
Est. 96 min
9 exercises
Machine Leg Extension
8 Sets x 30,25,20,15,15,20,25,30 Reps
Machine Single-Leg Extension
2 Sets x 20 Reps
Machine Single-Leg Extension
2 Sets x 20 Reps
Closed-Stance Box Squats
6 Sets x 20 Reps
Machine Leg Press
5 Sets x 30,25,20,25,30 Reps
Leg Press Sissy Squad
2 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 20 Reps
Cable Crunch Kneeling Rotation
4 Sets x 20 Reps
Stationary Bike
1 Set
Day 18
Back & Calves
Est. 121 min
10 exercises
Seated Cable Rows Reverse Grip
7 Sets x 15 Reps
Cable One-Arm Seated Row
6 Sets x 10 Reps
Cable One-Arm Seated Row
6 Sets x 10 Reps
Cable Seated Row with EZ Bar
2 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Smith Machine Bent-Over Row
2 Sets x 10 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Machine Calf Raise
6 Sets x 30 Reps
Indoor Cycling
1 Set
Day 19
Delts & Chest
Est. 143 min
10 exercises
Smith Machine Upright Row
6 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Rear Delt Fly
5 Sets x 20 Reps
Reverse Incline Front Raise
5 Sets x 15 Reps
Machine Shoulder Press
5 Sets x 15 Reps
Machine Bench Press
5 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 30 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
2 Sets x 30 Reps
Treadmill Running
1 Set
Day 20
Hamstrings, Glutes & Lower back
Est. 100 min
8 exercises
Machine Leg Curl (Prone)
7 Sets x 15,20,20,20,20,20,20 Reps
Barbell Hip Thrust
5 Sets x 15,20,20,20,20 Reps
Smith Machine Stiff-Leg Deadlift
5 Sets x 15 Reps
Machine Leg Press (Wide Stance)
5 Sets x 30 Reps
Back Hyperextension
6 Sets x 30,20,10,10,20,30 Reps
Machine Single-Leg Curl
4 Sets x 12,15,15,15 Reps
Machine Single-Leg Curl
4 Sets x 12,15,15,15 Reps
Step Machine
1 Set
Day 21
Active Rest Day
Est. 0 min
0 exercises
This day is empty
Day 22
Back & Biceps
Est. 101 min
9 exercises
Cable Lat Pulldown (Wide Grip)
8 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 12,15,15,15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12,15,15 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15,20,20,20 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 23
Quads
Est. 127 min
7 exercises
Machine Leg Press (Narrow Stance)
6 Sets x 30 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Extension
5 Sets x 30 Reps
Smith Machine Closed-Stance Box Squats
4 Sets x 20 Reps
Cable Crunch Kneeling Rotation
4 Sets x 30 Reps
Leg Raise with Hip Thrust
4 Sets x 20 Reps
Indoor Cycling
1 Set
Day 24
Shoulders & Triceps
Est. 153 min
11 exercises
Machine Reverse Fly
6 Sets x 20 Reps
Dumbbell Reverse Fly
3 Sets x 35 Reps
Cable Deltoid Raise
3 Sets x 16 Reps
Cable Deltoid Raise
3 Sets x 16 Reps
Dumbbell Front Incline Raise
3 Sets x 16 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Incline Tricep Extension
5 Sets x 25 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 100 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 100 Reps
Elliptical Training
1 Set
Day 25
Back
Est. 99 min
6 exercises
Cable One-Arm Row
7 Sets x 15 Reps
Cable One-Arm Row
7 Sets x 15 Reps
Barbell Row
6 Sets x 8 Reps
Seated Cable Rows Reverse Grip
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 15 Reps
Step Machine
1 Set
Day 26
Chest & Triceps
Est. 137 min
10 exercises
Smith Machine Incline Bench Press
2 Sets x 20 Reps
Smith Machine Incline Bench Press
8 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Chest Dip machine
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 20 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 20 Reps
Indoor Cycling
1 Set
Day 27
Calves and Hamstrings
Est. 141 min
12 exercises
Machine Calf Raise
3 Sets x 30 Reps
Machine Calf Raise
6 Sets x 20,15,10,10,15,20 Reps
Machine Calf Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 30 Reps
Machine Leg Curl (Prone)
8 Sets x 30,20,10,5,5,10,20,30 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Seated Leg Curl
1 Set x 30 Reps
Machine Leg Press (Narrow Stance)
1 Set x 30 Reps
Bench Crunch
4 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 16 Reps
Step Machine
1 Set
Day 28
Active Rest Day
Est. 0 min
0 exercises
This day is empty
