lean gains
Cutting
Advanced
Machine strength
Plan Details
The lean gains routine by dviree is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Legs
Est. 197 min
12 exercises
Barbell Squat
5 Sets x 8 Reps
Hip Adduction
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Decline Oblique Crunch
8 Sets x 3 Reps
Machine Seated Calf Raise
16 Sets x 2 Reps
Barbell Squat (Wide Stance)
2 Sets x 8 Reps
Machine Single-Leg Curl
2 Sets x 8 Reps
Calf Press On Leg Press
16 Sets x 2 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Wed
Chest
Est. 159 min
17 exercises
Barbell Bench Press
5 Sets x 6 Reps
alternate between incline+decline every 2 weeks
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 6 Reps
Weighted Tricep Dip
2 Sets x 6 Reps
Dumbbell Decline Bench Press
2 Sets x 6 Reps
Barbell Curl
2 Sets x 6 Reps
alt between dips and tricep press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
2 Sets x 6 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 8 Reps
Fri
Back
Est. 142 min
20 exercises
Barbell Sumo Deadlift
5 Sets x 6 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Dumbbell Alternating Front Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
alt between pull and chin-up
2 Sets x 8 Reps
Machine Assisted Pull-Up
2 Sets x 8 Reps
Machine Assisted Chin-Up
2 Sets x 8 Reps
Chin-Up (Close Grip)
1 Set x 10 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Reverse Fly
1 Set x 12 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Weighted Crunch
2 Sets x 10 Reps
Cable Wood Chop
2 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
1 Set x 12 Reps
Cable Lateral Raise
1 Set x 12 Reps
Cable Front Raise
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Sat
Stretch
Est. 4 min
1 exercise
Back Stretch
2 Sets x 8 Reps
Any
Chill
Est. 19 min
4 exercises
Cable Internal Rotation
2 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
2 Sets x 8 Reps
Cable External Rotation
2 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
2 Sets x 8 Reps
