trimfit

Nov 4th 2016

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12-Week Lean Muscle Gain

DOWNLOADS/VIEWS: 55/6107

RATING: 82 (FROM 2 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

have designed a combined mass volume 12 week program which I have used myself and worked amazingly for me, I have used many techniques and I feel because of my body type that adding one week heavy training and the next week more volume has given me better results. This program is quite intense but if you have mastered your nutritional side and you consistent and dedicated I promise you that the results will speak for itself. This wil test your level of commitment and I promise you it will give you visable results by week 12. Make sure you follow my program to the letter, you will see that I try and explain each and every exercise best I can, stick to my rep range and make sure when itâ€™s a mass week that weight is increased with every set, with mass we mean training heavy, thatâ€™s our focus point. Its all about consistency and this will be the key to your transforming
physique and then obviously making sure your nutritional side
of things are 100%.

Week 1 - Chest and Calves 10 exercises, 1 hr 42 mins

Dumbbell Incline Bench Press	7x15 reps	rest: 35s
Dumbbell Bench Press	4x15 reps	rest: 35s
Air Bike	4x20 reps	rest: 35s
Dumbbell Decline Fly	4x15 reps	rest: 35s
Smith Machine Incline Bench Press	5x12 reps	rest: 35s
Cable Kneeling Crunch	5x20 reps	rest: 35s
Machine Seated Calf Raise	5x20 reps	rest: 0s
Machine Calf Raise	5x20 reps	rest: 0s
Machine Calf Press	5x20 reps	rest: 45s
Hanging Leg Raise	5x15 reps	rest: 45s

week 3 - Chest and Calves 11 exercises, 1 hr 50 mins

Barbell Incline Bench Press	7x15 reps	rest: 35s
Barbell Bench Press	4x15 reps	rest: 35s
Air Bike	4x20 reps	rest: 35s
Cable Incline Fly	4x15 reps	rest: 35s
Cable Kneeling Crunch	4x20 reps	rest: 35s
Machine Incline Chest Press	4x15 reps	rest: 35s
Push-Up (Wide Hand)	4x50 reps	rest: 35s
Machine Seated Calf Raise	4x20 reps	rest: 35s
Machine Calf Raise	4x20 reps	rest: 35s
Machine Calf Press	4x20 reps	rest: 35s
Stability Ball Crunch	4x20 reps	rest: 35s

Week 4 (Mass) - Chest and Calves 11 exercises, 1 hr 44 mins

Barbell Incline Bench Press	7x12 reps	rest: 45s
Barbell Bench Press	4x12 reps	rest: 45s
Cable Incline Fly	4x12 reps	rest: 35s
Machine Incline Chest Press	5x12 reps	rest: 35s
Push-Up	5x50 reps	rest: 35s
Machine Seated Calf Raise	20x5 reps	rest: 0s
V-Up	5x20 reps	rest: 0s
Machine Calf Raise	5x20 reps	rest: 0s
Machine Ab Crunch	5x20 reps	rest: 0s
Machine Calf Press	5x20 reps	rest: 0s
Air Bike	5x20 reps	rest: 0s

Week 5 (Vol) - Check and Calves 10 exercises, 1 hr 41 mins

Treadmill Running	1x0 reps	rest: 5s
Dumbbell Incline Bench Press	7x15 reps	rest: 40s
Dumbbell Bench Press	4x15 reps	rest: 40s
Dumbbell Incline Fly	4x15 reps	rest: 40s
Cable Kneeling Crunch	4x20 reps	rest: 0s
Cable Cross-Over	4x50 reps	rest: 40s
Machine Seated Calf Raise	4x15 reps	rest: 40s
Machine Calf Raise	4x15 reps	rest: 40s
Machine Calf Press	4x15 reps	rest: 40s
Hanging Knee Raise Rotation	4x20 reps	rest: 0s

Week 6 (Mass) - Chest and Calves 10 exercises, 1 hr 19 mins

Treadmill Running	0x0 reps	rest: 5s
Dumbbell Incline Bench Press	6x12 reps	rest: 40s
Dumbbell Bench Press	3x12 reps	rest: 40s
Dumbbell Incline Fly	3x12 reps	rest: 40s
Cable Kneeling Crunch	4x20 reps	rest: 0s
Cable Cross-Over	4x12 reps	rest: 40s
Machine Seated Calf Raise	4x15 reps	rest: 40s
Machine Calf Raise	4x15 reps	rest: 40s
Machine Calf Press	4x15 reps	rest: 40s
Hanging Knee Raise Rotation	4x20 reps	rest: 0s

Week 8 (Mass) - Check and Calves 10 exercises, 1 hr 32 mins

Treadmill Running	0x0 reps	rest: 5s
Dumbbell Incline Bench Press	7x15 reps	rest: 40s
Dumbbell Bench Press	4x15 reps	rest: 40s
Cable Kneeling Crunch	4x20 reps	rest: 0s
Dumbbell Decline Fly	4x15 reps	rest: 40s
Smith Machine Incline Bench Press	4x15 reps	rest: 40s
Hanging Knee Raise Rotation	4x20 reps	rest: 0s
Machine Seated Calf Raise	4x15 reps	rest: 40s
Machine Calf Raise	4x15 reps	rest: 40s
Machine Calf Press	4x15 reps	rest: 40s

Week 9 (Vol) - Chest and Calves 11 exercises, 1 hr 53 mins

Barbell Incline Bench Press	7x15 reps	rest: 40s
Barbell Bench Press	4x15 reps	rest: 40s
Crunch	4x20 reps	rest: 40s
Cable Incline Fly	4x15 reps	rest: 40s
Stability Ball Incline Ab Crunch	4x20 reps	rest: 40s
Cable Mid Chest Crossover	4x25 reps	rest: 40s
Alternating Floor Leg Raise	4x20 reps	rest: 40s
Dumbbell Deep Push-Up	3x50 reps	rest: 40s
Machine Seated Calf Raise	5x20 reps	rest: 0s
Machine Calf Raise	5x20 reps	rest: 0s
Machine Calf Press	5x20 reps	rest: 40s

Week 1 - Back 5 exercises, 47 mins

Cable Lat Pulldown (Wide Grip)	5x15 reps	rest: 35s
Cable Front Lat Pulldown (Close Grip)	5x15 reps	rest: 35s
Cable Rope Seated Row	5x15 reps	rest: 35s
Barbell Deadlift	5x10 reps	rest: 35s
Gorilla Chin-Up with Crunch	3x8 reps	rest: 60s

Week 2 - Back Mass 7 exercises, 1 hr 2 mins

Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 35s
Decline Crunch	4x20 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 35s
Bench Leg Raise (Supine)	4x20 reps	rest: 60s
Cable Rope Seated Row	4x12 reps	rest: 35s
Alternating Heel Touch	4x20 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 35s

Week 3 - Back 8 exercises, 1 hr 20 mins

Cable Lat Pulldown (Wide Grip)	5x15 reps	rest: 35s
Hanging Leg Raise	5x20 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	5x15 reps	rest: 35s
Cable Rope Seated Row	5x15 reps	rest: 35s
Plank	5x8 reps	rest: 60s
Barbell Good Morning	4x12 reps	rest: 35s
Back Hyperextension	4x12 reps	rest: 35s
Weighted Crunch	4x20 reps	rest: 60s

Week 4 (Mass) - Back 9 exercises, 1 hr 8 mins

Cable One-Arm Seated Row	5x12 reps	rest: 0s
Hanging Pike	5x15 reps	rest: 35s
Cable Front Lat Pulldown (Close Grip)	5x12 reps	rest: 0s
Oblique Crunch	5x20 reps	rest: 35s
Cable Rope Seated Row	5x12 reps	rest: 0s
Plank	5x8 reps	rest: 35s
Barbell Good Morning	4x12 reps	rest: 0s
Barbell Press Sit-Up	4x8 reps	rest: 35s
Back Hyperextension	4x12 reps	rest: 0s

Week 5 (Vol) - Back 8 exercises, 2 hrs 11 mins

Chin-Up	4x15 reps	rest: 40s
Crunch	4x50 reps	rest: 40s
Chin-Up (Close Grip)	4x15 reps	rest: 40s
Stability Ball Leg Lift	4x20 reps	rest: 40s
Cable Rope Seated Row	4x15 reps	rest: 40s
Parallel Bar Hip Flexion	4x20 reps	rest: 40s
Barbell Bent-Over Row (Reverse Grip)	4x15 reps	rest: 40s
Step Machine	1x0 reps	rest: 60s

Week 6 (Mass) - Back 9 exercises, 2 hrs 17 mins

Chin-Up	4x12 reps	rest: 40s
Crunch	4x50 reps	rest: 40s
Chin-Up (Close Grip)	4x12 reps	rest: 40s
Stability Ball Leg Lift	4x20 reps	rest: 40s
Cable Seated Row	4x12 reps	rest: 60s
Parallel Bar Hip Flexion	4x20 reps	rest: 40s
Barbell Bent-Over Row (Reverse Grip)	4x12 reps	rest: 40s
Back Hyperextension	4x12 reps	rest: 60s
Step Machine	0x0 reps	rest: 60s

week 7- back (vol) 8 exercises, 2 hrs 54 mins

Step Machine	1x0 reps	rest: 60s
Chin-Up	4x15 reps	rest: 40s
Machine Ab Crunch	4x20 reps	rest: 0s
Barbell Row	4x15 reps	rest: 40s
Cable Rope Seated Row	5x15 reps	rest: 40s
Barbell Bent-Over Row	4x15 reps	rest: 40s
Weight Plate Russian Twist	4x20 reps	rest: 0s
Treadmill Running	1x0 reps	rest: 60s

Week 9 (Vol) - Back 7 exercises, 1 hr 7 mins

Cable Lat Pulldown (Wide Grip)	5x15 reps	rest: 40s
Machine Ab Crunch	5x20 reps	rest: 0s
Cable Front Lat Pulldown (Close Grip)	5x15 reps	rest: 40s
Hanging Pike	5x20 reps	rest: 0s
Cable Rope Seated Row	5x15 reps	rest: 40s
Weight Plate Rotation	5x20 reps	rest: 0s
Barbell Deadlift	5x10 reps	rest: 40s

Week 1 - Quads 5 exercises, 2 hrs 2 mins

Treadmill Running	1x0 reps	rest: 60s
Machine Leg Extension	7x15 reps	rest: 40s
Barbell Deep Squat	8x20 reps	rest: 40s
Machine Single-Leg Press	4x20 reps	rest: 40s
Machine Leg Curl (Prone)	6x12 reps	rest: 40s

Week 3 - Legs (Quad Focus) 6 exercises, 1 hr 1 min

Machine Leg Curl (Prone)	6x12 reps	rest: 35s
Smith Machine Squat	5x15 reps	rest: 35s
Decline Crunch	5x20 reps	rest: 35s
Machine Leg Extension	4x15 reps	rest: 35s
Bench Leg Pull-In	4x20 reps	rest: 35s
Machine Single-Leg Press	4x20 reps	rest: 35s

Week 4 (Mass) - Legs (Quad Focus) 6 exercises, 1 hr 4 mins

Machine Leg Curl (Prone)	6x12 reps	rest: 35s
Smith Machine Squat	5x15 reps	rest: 35s
Machine Leg Extension	4x15 reps	rest: 35s
Bench Leg Pull-In	4x20 reps	rest: 35s
Machine Single-Leg Press	5x20 reps	rest: 35s
Decline Crunch	5x20 reps	rest: 35s

Week 5 (vol) - Legs (Quads) 8 exercises, 1 hr 13 mins

Treadmill Running	0x0 reps	rest: 5s
Machine Leg Extension	5x12 reps	rest: 40s
Machine Ab Crunch	5x25 reps	rest: 0s
Smith Machine Squat	6x15 reps	rest: 40s
Stability Ball Crunch	6x25 reps	rest: 0s
Machine Single-Leg Extension	3x10 reps	rest: 40s
Machine Leg Press	4x20 reps	rest: 60s
Hanging Knee Raise	3x25 reps	rest: 0s

Week 6 (Mass) - Legs (Quads) 8 exercises, 1 hr 13 mins

Treadmill Running	0x0 reps	rest: 5s
Machine Leg Extension	5x12 reps	rest: 40s
Machine Ab Crunch	5x25 reps	rest: 0s
Smith Machine Squat	6x15 reps	rest: 40s
Stability Ball Crunch	6x25 reps	rest: 0s
Machine Single-Leg Extension	3x10 reps	rest: 40s
Machine Leg Press	4x20 reps	rest: 60s
Hanging Knee Raise	3x25 reps	rest: 0s

Week 8 (Mass) - Legs (Quads) 8 exercises, 1 hr 18 mins

Treadmill Running	0x0 reps	rest: 5s
Machine Leg Extension	7x15 reps	rest: 40s
Machine Ab Crunch	5x25 reps	rest: 0s
Smith Machine Squat	6x12 reps	rest: 40s
Stability Ball Crunch	6x25 reps	rest: 0s
Machine Leg Press	4x20 reps	rest: 60s
Hanging Knee Raise	3x25 reps	rest: 0s
Machine Leg Curl (Prone)	4x12 reps	rest: 40s

Week 1 - Biceps and Triceps 6 exercises, 56 mins

Barbell Curl	4x15 reps	rest: 40s
Dip	4x15 reps	rest: 40s
Dumbbell One-Arm Preacher Curl	4x15 reps	rest: 40s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 40s
Dumbbell Seated Hammer Curl	4x15 reps	rest: 40s
Barbell Seated Tricep Extension	4x15 reps	rest: 40s

Week 3 - Biceps and Triceps 9 exercises, 1 hr 32 mins

Dumbbell Bicep Curl	4x15 reps	rest: 60s
Dumbbell Tricep Kickback	4x15 reps	rest: 60s
Z Pose	4x8 reps	rest: 60s
Dumbbell Alternating Preacher Curl	4x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
Decline Bench Leg Raise	4x20 reps	rest: 60s
Dumbbell Seated Hammer Curl	4x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x15 reps	rest: 60s
Oblique Crunch	4x20 reps	rest: 60s

Week 4 (Mass) - Biceps and Triceps 8 exercises, 1 hr 6 mins

Dumbbell Bicep Curl	4x12 reps	rest: 35s
Dumbbell Tricep Kickback	4x12 reps	rest: 35s
Dumbbell Alternating Preacher Curl	4x11 reps	rest: 35s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 35s
Decline Bench Leg Raise	4x20 reps	rest: 35s
Dumbbell Seated Hammer Curl	4x12 reps	rest: 35s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 35s
Oblique Crunch	4x20 reps	rest: 35s

Week 5 (Vol) - Biceps and Triceps 8 exercises, 1 hr 9 mins

Cable Shoulder Extension	3x20 reps	rest: 40s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 40s
Cable One-Arm Tricep Pushdown	4x15 reps	rest: 40s
Dumbbell Bicep Curl	3x21 reps	rest: 40s
Barbell Preacher Curl (Overhand)	3x15 reps	rest: 40s
EZ Bar Curl	3x15 reps	rest: 40s
Rowing	0x0 reps	rest: 5s
Step Machine	0x0 reps	rest: 10s

Week 6 (Mass) - Biceps and Triceps 8 exercises, 1 hr 11 mins

Cable Shoulder Extension	3x20 reps	rest: 40s
Cable Tricep Pushdown (Rope)	3x20 reps	rest: 40s
Cable One-Arm Tricep Pushdown	4x15 reps	rest: 40s
Dumbbell Bicep Curl	3x21 reps	rest: 40s
EZ Bar Curl	4x15 reps	rest: 40s
Barbell Preacher Curl (Overhand)	4x15 reps	rest: 40s
Rowing	0x0 reps	rest: 5s
Step Machine	0x0 reps	rest: 10s

Week 1 - Shoulders and Abs 8 exercises, 1 hr 14 mins

Dumbbell Seated Shoulder Press	4x15 reps	rest: 40s
Machine Ab Crunch	4x20 reps	rest: 40s
Dumbbell Lateral Raise	4x15 reps	rest: 40s
Barbell Ab Rollout (Kneeling)	4x20 reps	rest: 40s
Dumbbell Seated Bent-Over Reverse Fly	4x20 reps	rest: 40s
Alternating Heel Touch	4x20 reps	rest: 40s
Barbell Shrug	4x15 reps	rest: 40s
Cable Kneeling Crunch	4x20 reps	rest: 40s

Week 2 - Shoulders And Abs 9 exercises, 1 hr 17 mins

Dumbbell Seated Shoulder Press	6x12 reps	rest: 35s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 35s
Dumbbell Seated Bent-Over Reverse Fly	3x20 reps	rest: 35s
Barbell Shrug	4x15 reps	rest: 35s
Barbell Shrug	4x15 reps	rest: 35s
Hanging Pike	4x20 reps	rest: 35s
Machine Ab Crunch	4x20 reps	rest: 35s
Bench Leg Pull-In	4x20 reps	rest: 35s
Air Bike	4x20 reps	rest: 35s

Week 3 - Shoulders and Abs 7 exercises, 1 hr 8 mins

Dumbbell Seated Shoulder Press	6x15 reps	rest: 35s
Dumbbell Seated Side Lateral Raise	4x15 reps	rest: 35s
Machine Ab Crunch	4x20 reps	rest: 35s
Dumbbell Seated Bent-Over Reverse Fly	3x20 reps	rest: 35s
Barbell Ab Rollout (Kneeling)	3x20 reps	rest: 35s
Barbell Shrug	4x30 reps	rest: 35s
Decline Bench Rotational Sit-Up	4x20 reps	rest: 35s

Week 5 (Vol) - Shoulders and Abs 8 exercises, 1 hr 19 mins

Dumbbell Seated Shoulder Press	4x25 reps	rest: 40s
Air Bike	4x20 reps	rest: 40s
Barbell Upright Row	3x15 reps	rest: 40s
Dumbbell Seated Side Lateral Raise	4x15 reps	rest: 40s
Cable Kneeling Crunch	4x20 reps	rest: 40s
Dumbbell Lateral Raise (Side-Lying)	3x20 reps	rest: 40s
Hanging Pike	3x20 reps	rest: 40s
Barbell Shrug	4x30 reps	rest: 40s

week 8 (mass) - shoulders/abs 7 exercises, 39 mins

Machine Shoulder Press	3x20 reps	rest: 0s
Dumbbell Lateral Raise	3x20 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	3x20 reps	rest: 0s
Barbell Shrug	3x20 reps	rest: 0s
Crunch	3x20 reps	rest: 0s
Plank	3x20 reps	rest: 0s
Parallel Bar Hip Flexion	3x20 reps	rest: 0s