We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Waterman Lean Plan

Hatinthecat

Mar 14th 2023

TRY IT OUT

DOWNLOAD

Waterman Lean Plan

DOWNLOADS/VIEWS: 0/100

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is strictly to share with my family and nothing more. No need to use this if it has not been shared with you, thank you!

Day 1
Day 2
Day 4
Day 5
Day 6

Workout 1 15 exercises, 25 mins

	Mountain Climber	1x0 reps • 45s	rest: 30s
	Reverse Hyper (Flat Bench)	1x0 reps • 45s	rest: 30s
	Jump Squat	2x0 reps • 30s	rest: 30s
	Push-Up	2x0 reps • 35s	rest: 45s
	Air Bike	1x0 reps • 45s	rest: 30s
	Mountain Climber	1x0 reps • 45s	rest: 45s
	Reverse Hyper (Flat Bench)	1x0 reps • 45s	rest: 30s
	Jump Squat	1x0 reps • 30s	rest: 45s
	Push-Up	2x0 reps • 35s	rest: 30s
	Air Bike	2x0 reps • 35s	rest: 30s
	Mountain Climber	2x0 reps • 35s	rest: 30s
	Reverse Hyper (Flat Bench)	2x0 reps • 30s	rest: 30s
	Jump Squat	1x0 reps • 20s	rest: 30s
	Push-Up	1x0 reps • 35s	rest: 45s
	Air Bike	1x0 reps • 40s	rest: 15s

Workout 2 15 exercises, 38 mins

	Running	1x0 reps • 240s	rest: 60s
	Prisoner Squat	1x12 reps	rest: 30s
	Bodyweight Lunge	1x10 reps	rest: 30s
	Bridge	1x8 reps • 45s	rest: 30s
	Side Bridge	1x8 reps • 45s	rest: 30s
	Tricep Push-Up	1x13 reps	rest: 40s
	Bodyweight Wall Squat	1x0 reps • 45s	rest: 40s
	Running	1x0 reps • 240s	rest: 60s
	Prisoner Squat	1x15 reps	rest: 30s
	Bodyweight Lunge	1x10 reps	rest: 30s
	Bridge	1x8 reps • 45s	rest: 30s
	Side Bridge	1x8 reps • 45s	rest: 30s
	Tricep Push-Up	1x12 reps	rest: 30s
	Bodyweight Wall Squat	1x0 reps • 45s	rest: 20s
	Running	1x0 reps • 180s	rest: 20s

Workout 3 12 exercises, 19 mins

	Plank	1x8 reps • 60s	rest: 20s
	Bridge	1x8 reps • 45s	rest: 20s
	Push-Up	1x15 reps	rest: 35s
	Plank	1x8 reps • 75s	rest: 20s
	Bridge	1x8 reps • 45s	rest: 60s
	Push-Up	1x15 reps	rest: 30s
	Jackknife Sit-Up	1x0 reps • 45s	rest: 30s
	Alternating Heel Touch	1x0 reps • 45s	rest: 30s
	Side Bridge	1x8 reps • 45s	rest: 20s
	Jackknife Sit-Up	1x0 reps • 45s	rest: 30s
	Alternating Heel Touch	1x0 reps • 40s	rest: 30s
	Side Bridge	1x8 reps • 45s	rest: 20s

Workout 4 12 exercises, 34 mins

	Prisoner Squat	1x15 reps	rest: 30s
	Single-Leg Calf Raise	1x15 reps	rest: 30s
	Plyo Push-Up	1x12 reps	rest: 60s
	Crunch with Hands Overhead	1x15 reps	rest: 45s
	Tuck Crunch	1x25 reps	rest: 30s
	Push-Up to Side Plank	1x0 reps • 45s	rest: 60s
	Prisoner Squat	1x15 reps	rest: 60s
	Single-Leg Calf Raise	1x15 reps	rest: 30s
	Plyo Push-Up	1x12 reps	rest: 60s
	Crunch with Hands Overhead	1x15 reps	rest: 30s
	Tuck Crunch	1x20 reps	rest: 30s
	Push-Up to Side Plank	1x0 reps • 45s	rest: 20s

Workout 5 15 exercises, 26 mins

	Mountain Climber	2x0 reps • 40s	rest: 30s
	Reverse Hyper (Flat Bench)	2x0 reps • 40s	rest: 30s
	Jump Squat	1x0 reps • 25s	rest: 30s
	Push-Up	1x0 reps • 40s	rest: 45s
	Air Bike	2x0 reps • 45s	rest: 30s
	Mountain Climber	2x0 reps • 40s	rest: 45s
	Reverse Hyper (Flat Bench)	1x0 reps • 40s	rest: 30s
	Jump Squat	1x0 reps • 30s	rest: 45s
	Push-Up	1x0 reps • 45s	rest: 30s
	Air Bike	1x0 reps • 45s	rest: 30s
	Mountain Climber	2x0 reps • 40s	rest: 30s
	Reverse Hyper (Flat Bench)	2x0 reps • 35s	rest: 30s
	Jump Squat	1x0 reps • 25s	rest: 30s
	Push-Up	1x0 reps • 40s	rest: 45s
	Air Bike	1x0 reps • 45s	rest: 15s

Featured Workout plans

Try one of these professionally designed workout plans

Strength Training Maintenance

Mother's Day Routine

Build Mass Routine

The 5/3/1 Strength Program

Dumbbell Strength Workout (Phase 2)

3/7 Method: Strength Machine Only

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan

5x5 Split Full Body Plan