Thinner Leaner Stronger Phase 1

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Calves Phase 1 10 exercises, 1 hr 12 mins

Barbell Incline Bench Press	1x12 reps	rest: 60s
Barbell Incline Bench Press	1x10 reps	rest: 120s
Barbell Incline Bench Press	1x4 reps	rest: 120s
Barbell Incline Bench Press	1x1 reps	rest: 120s
Barbell Incline Bench Press	3x10 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 120s
Barbell Bench Press	3x10 reps	rest: 120s
	3x10 reps	rest: 120s
Machine Calf Raise	3x6 reps	rest: 120s
Machine Seated Calf Raise	3x6 reps	rest: 120s

Back & Butt & Abs Phase 1 14 exercises, 1 hr 8 mins

Shoulders & Calves Phase 1 9 exercises, 1 hr 5 mins

Barbell Rear Military Press	1x12 reps	rest: 120s
Barbell Rear Military Press	1x10 reps	rest: 120s
Barbell Rear Military Press	1x4 reps	rest: 120s
Barbell Rear Military Press	1x1 reps	rest: 120s
Barbell Rear Military Press	3x10 reps	rest: 120s
Dumbbell Alternating Lateral Raise	3x10 reps	rest: 120s
Dumbbell Bent-Over Raise	3x10 reps	rest: 120s
Donkey Calf Raise	3x10 reps	rest: 120s
Dumbbell Calf Raise	3x10 reps	rest: 120s

Arms & Abs Phase 1 18 exercises, 1 hr 45 mins

Barbell Curl	1x12 reps	rest: 120s
Barbell Curl	1x10 reps	rest: 120s
Barbell Curl	1x4 reps	rest: 120s
Barbell Curl	1x1 reps	rest: 120s
Barbell Curl	3x10 reps	rest: 120s
Barbell Bench Press (Close Grip)	1x12 reps	rest: 120s
Barbell Bench Press (Close Grip)	1x10 reps	rest: 120s
Barbell Bench Press (Close Grip)	1x4 reps	rest: 120s
Barbell Bench Press (Close Grip)	1x1 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 120s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 120s
Dumbbell Seated Tricep Press	3x10 reps	rest: 120s
Air Bike	1x30 reps	rest: 120s
Parallel Bar Leg Raise	1x30 reps	rest: 120s
Crunch	1x30 reps	rest: 120s
Dragon Flag	1x30 reps	rest: 120s
Frog Sit-Up	1x30 reps	rest: 120s
Bench Hip Thrust	1x30 reps	rest: 120s

Legs & Butt Phase 1 10 exercises, 1 hr 16 mins