Apr 27th 2024

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LeanGains Adapted

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2 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

LeanGains routine, no deadlift, no squats. Adapted for lower impact on lower back (herniated discs). this minimum length bs is annoying

Saturday
Monday
Wednesday
Friday

Back 14 exercises, 2 hrs 21 mins

Chin-Up	3x4 reps	rest: 200s
Dumbbell Incline Bench Row	2x6 reps	rest: 200s
Cable Shoulder Extension	2x10 reps	rest: 200s
Cable V Bar Pulldown	2x10 reps	rest: 200s
Back Hyperextension	2x15 reps	rest: 200s
Dumbbell Seated Shoulder Press	2x8 reps	rest: 200s
Dumbbell Lateral Raise	2x10 reps	rest: 240s
Parallel Bar Leg Raise	3x12 reps	rest: 200s
Machine Lat Pulldown	3x8 reps	rest: 180s
Machine Shoulder Press	2x8 reps	rest: 180s
Dumbbell Seated Bent-Over Reverse Fly	2x10 reps • 60s	rest: 180s
Cable Deltoid Raise	2x8 reps	rest: 180s
Machine Seated Row	2x8 reps • 60s	rest: 180s
Machine Reverse T Bar Row	2x8 reps • 60s	rest: 180s

Chest 30 exercises, 4 hrs 0 min

Barbell Bench Press	2x6 reps	rest: 200s
Barbell Incline Bench Press	2x6 reps	rest: 200s
Cable Cross-Over	2x10 reps	rest: 200s
Cable Lower Chest Raise	2x8 reps	rest: 180s
Machine Tricep Extension	2x10 reps	rest: 120s
Barbell Preacher Curl	2x10 reps	rest: 180s
Parallel Bar Hip Raise	3x12 reps	rest: 200s
Barbell Decline Bench Press	2x7 reps	rest: 180s
Machine Fly	2x10 reps	rest: 180s
Machine Inner Chest Press	2x10 reps	rest: 180s
Cable Upper Chest Crossover	2x10 reps	rest: 180s
Dip	2x10 reps	rest: 180s
Cable Tricep Extension	2x10 reps	rest: 180s
Dumbbell Alternating Bicep Curl	2x10 reps	rest: 180s
Dumbbell Hammer Curl (Cross Body)	2x10 reps	rest: 180s
Cable Kneeling Crunch	3x15 reps	rest: 100s
Barbell Hip Thrust	2x10 reps	rest: 180s
Cable Tricep Pushdown (Rope)	2x8 reps	rest: 200s
Dumbbell Incline Curl	2x10 reps	rest: 180s
Cable Bicep Curl (Supine)	2x12 reps	rest: 180s
Cable Bicep Curl	2x10 reps	rest: 180s
Cable Rope Hammer Curl	2x10 reps	rest: 180s
Cable One-Arm Tricep Pushdown	2x10 reps	rest: 180s
Machine Ab Crunch	2x10 reps	rest: 180s
Barbell Hip Thrust	3x8 reps	rest: 60s
Leverage Incline Chest Press	2x10 reps	rest: 190s
Cable Inner Chest Press	3x8 reps	rest: 60s
Cable One-Arm Incline Press (Stability Ball)	3x8 reps	rest: 60s
Machine Dip	3x10 reps	rest: 180s
Preacher Curl Machine	2x6 reps	rest: 180s

Leg 11 exercises, 2 hrs 47 mins

Machine Leg Press	3x6 reps	rest: 200s
Barbell Hip Thrust	3x10 reps	rest: 180s
Machine Leg Extension	3x8 reps	rest: 180s
Smith Machine Toe Raise	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 180s
Machine Hip Adduction	3x12 reps	rest: 120s
Machine Hip Abduction	3x12 reps	rest: 120s
Back Hyperextension	2x15 reps	rest: 200s
Dumbbell Lateral Raise	3x8 reps	rest: 180s
Hanging Knee Raise Rotation	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Arms and core 38 exercises, 4 hrs 0 min

Dumbbell Bench Press	2x8 reps	rest: 200s
Dumbbell Incline Bench Press	2x8 reps	rest: 200s
Dumbbell Incline Fly	2x10 reps	rest: 180s
Cable Rope Pullover (Supine)	2x12 reps	rest: 180s
Cable Lower Chest Raise	2x10 reps	rest: 200s
Dumbbell Fly	2x12 reps	rest: 180s
Cable Mid Chest Crossover	2x10 reps	rest: 200s
Machine Fly	2x10 reps	rest: 180s
Machine Bench Press	2x10 reps	rest: 180s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Weighted Pull-Up	2x10 reps	rest: 180s
Dumbbell One-Arm Row	2x10 reps	rest: 180s
Machine Reverse Lat Pulldown (Close Grip)	2x10 reps	rest: 180s
Dumbbell Reverse Fly	2x10 reps	rest: 180s
Dual Cable Triceps Extension	2x10 reps	rest: 180s
Machine Seated Row	2x8 reps	rest: 180s
Cable Tricep Pushdown (Rope)	2x10 reps	rest: 180s
Cable Rope Hammer Curl	2x10 reps	rest: 200s
	2x10 reps	rest: 180s
Cable Bicep Curl (Supine)	2x8 reps	rest: 180s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x10 reps	rest: 180s
Dumbbell Incline Hammer Curl	2x10 reps	rest: 180s
Weighted Tricep Dip	2x9 reps	rest: 180s
Dumbbell Hammer Curl (Cross Body)	2x10 reps	rest: 180s
Machine Lat Pulldown	2x8 reps	rest: 180s
Cable Seated Row	2x10 reps	rest: 180s
Barbell Wrist Curl (Posterior)	2x20 reps	rest: 180s
Preacher Curl Machine	2x10 reps	rest: 180s
Barbell Pullover	2x15 reps	rest: 200s
Plank	2x8 reps	rest: 60s
Dumbbell One-Arm Row	2x10 reps	rest: 200s
Cable Front Lat Pulldown (Close Grip)	2x10 reps	rest: 180s
Machine Tricep Extension	2x10 reps	rest: 180s
Machine Seated Tricep Dip	2x10 reps	rest: 180s
T Bar Row	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 180s
Cable Rope Overhead Tricep Extension	2x8 reps	rest: 180s
Cable Shoulder Extension	2x10 reps	rest: 180s