Lean Mass Program
Cutting
Advanced
Machine strength
Plan Details
The Lean Mass Program routine by Jaml3 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This routine is for advanced bodybuilding and aims at lifting medium - heavy with standard set ranges/reps, but you will need to superset between two exercises. For example, the first and second exercise type will be a superset, then two and three will be a superset, and so on. One muscle group per day, which rests the other muscle groups on alternate days. Abs have a chosen focus day; eg Abs Monday and are weighted, and superset as above. All other days, there are two Ab exercises of your choice added to the end of your session, but not weighted. Be sure to choose one upper ab and one lower. This is followed by a Tabata [4mins]. Allow approx 2 hours in total.
Routine detail
Mon
Abs
Est. 32 min
8 exercises
Hanging Leg Raise
4 Sets x 10 Reps
Cable Side Bend
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Cable Kneeling Crunch
4 Sets x 15 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Cable Knee Raise (Supine)
3 Sets x 8 Reps
Decline bench leg raise weighted
3 Sets x 8 Reps
Standing one arm kettlebell side raise
4 Sets x 20 Reps
Tue
Legs
Est. 49 min
11 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Squat
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 15 Reps
Seated leg press
4 Sets x 12 Reps
Seated leg press calves
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Bench Cable Crunch
3 Sets x 8 Reps
Wed
Arms
Est. 43 min
10 exercises
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Decline Bench Alternating Leg Raise
3 Sets x 8 Reps
Thu
Shoulders/Traps
Est. 43 min
10 exercises
Barbell Clean and Press
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
2 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 15 Reps
Barbell Rack Delivery
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Fri
Back
Est. 44 min
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Seated Dual D Handle Cable Row
4 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sat
Chest
Est. 46 min
10 exercises
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Cable Rope Pullover (Supine)
3 Sets x 15 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
