Lean and Large*
Shared By : atownjmoua VIP
Frequency : 4 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 10 / 931

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Description

12 week, 3 phase program. This is a 4-consecutive day split which means you do workouts 1-4 take a rest day then start back with workout 1.

Phase 1 (Weeks 1-4)
Train with 6 reps on heavy sets and 12 reps on light sets. You do two heavy sets and two light sets for most exercises. Rest periods during first phase is 60 seconds.

Phase 2 (Weeks 5-8)
Heavy sets drop to 5 reps per set while light sets go up to 15 reps per set. Lighter sets also increase to three per exercise to increase volume and total calories burned. Rest periods drop to 30 seconds between sets.

Phase 3 (Weeks 9-12)
Reps on heavy sets drop to 4 per set while light sets increase to 20 reps. In this phase, heavy sets increase to three. Rest periods remain 30 seconds.

At the end of phase 3 you can continue the 12 week program if you feel like you have more body fat to lose. Take a week off the gym with an active rest period, in which you do other activities a minimum of six days per week. Start over with phase 1.

*NOTE*
Cardio is done 2-3 times per week. Pick a day/exercise and do 30mins-1hour of cardio on those days.

Day 1 Workout 1: Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 6,6,12,12 4 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 6,6,12,12 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 6,6,12,12 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 2 Progress Chart

Cardio

Walking Walking 60 min - - Progress Chart
Day 2 Workout 2: Legs, Calves, and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 6,6,12,12 4 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 6,6,12,12 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 4 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine With Narrow Stance Leg Press Machine With Narrow Stance 60 sec 8 3 Progress Chart
Day 3 Workout 3: Shoulders and Traps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 6,6,12,12 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 6,6,12,12 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 6,6,12,12 4 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 60 sec 8 3 Progress Chart
Day 4 Workout 4: Back, Biceps, Foreams, and Abs
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 6 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 6,6,12,12 4 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 60 sec 6,6,12,12 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 12 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 6,6,12,12 4 Progress Chart

Biceps

Dumbbell Incline Hammer Curls Dumbbell Incline Hammer Curls 60 sec 6 2 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 6,6,12,12 4 Progress Chart

Forearms

Barbell Seated Palms Up Wrist Curl Barbell Seated Palms Up Wrist Curl 60 sec 12 2 Progress Chart

Forearms

Barbell Seated Palms Down Wrist Curl Barbell Seated Palms Down Wrist Curl 60 sec 12 2 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 15 4 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 12 4 Progress Chart
Day 5 Rest