Get Lean
Cutting
Beginner
Machine strength
Plan Details
The Get Lean routine by Goji_Walter is a 11 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Day 1
Leg (B)
Est. 52 min
6 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Day 1
Abs
Est. 29 min
3 exercises
Hanging Leg Raise
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Reverse Crunch
5 Sets x 20 Reps
Day 1
Back
Est. 57 min
6 exercises
Back Hyperextension
4 Sets x 25 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Barbell Bent Over Row to Straight Leg Deadlift
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Day 1
Back (B)
Est. 53 min
6 exercises
Barbell Deadlift
5 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Day 1
Shoulder
Est. 56 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Day 1
Shoulder (B)
Est. 57 min
6 exercises
Machine Shoulder Press
5 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Day 1
Chest
Est. 49 min
5 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Smith Machine Incline Bench Press
4 Sets x 18 Reps
Machine Fly
7 Sets x 12 Reps
Day 1
Chest (B)
Est. 57 min
6 exercises
Smith Machine Incline Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 8 Reps
Cable Fly to Cable Press
4 Sets x 15 Reps
Machine Incline Chest Press
4 Sets x 20 Reps
Machine Fly
5 Sets x 12 Reps
Push-Up
5 Sets x 12 Reps
Day 1
Abs (B)
Est. 33 min
4 exercises
Hanging Leg Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Day 1
Arms
Est. 82 min
10 exercises
EZ Bar Curl
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Barbell Curl
3 Sets x 20 Reps
Tricep Push-Up
3 Sets x 20 Reps
Day 1
Leg
Est. 56 min
6 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Smith Machine Squat
6 Sets x 8 Reps
Hack Squat
3 Sets x 20 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
