Lean and Large

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

12 week, 3 phase program. This is a 4-consecutive day split which means you do workouts 1-4 take a rest day then start back with workout 1.

Phase 1 (Weeks 1-4)
Train with 6 reps on heavy sets and 12 reps on light sets. You do two heavy sets and two light sets for most exercises. Rest periods during first phase is 60 seconds.

Phase 2 (Weeks 5-8)
Heavy sets drop to 5 reps per set while light sets go up to 15 reps per set. Lighter sets also increase to three per exercise to increase volume and total calories burned. Rest periods drop to 30 seconds between sets.

Phase 3 (Weeks 9-12)
Reps on heavy sets drop to 4 per set while light sets increase to 20 reps. In this phase, heavy sets increase to three. Rest periods remain 30 seconds.

At the end of phase 3 you can continue the 12 week program if you feel like you have more body fat to lose. Take a week off the gym with an active rest period, in which you do other activities a minimum of six days per week. Start over with phase 1.

*NOTE*
Cardio is done 2-3 times per week. Pick a day/exercise and do 30mins-1hour of cardio on those days.

Day 5
Day 1
Day 2
Day 3
Day 4

Workout 1: Chest and Triceps 6 exercises, 38 mins

Barbell Incline Bench Press	4x6,6,12,12 reps	rest: 60s
Dumbbell Bench Press	4x6,6,12,12 reps	rest: 60s
Dumbbell Incline Fly	4x12 reps	rest: 60s
Weighted Tricep Dip	4x6,6,12,12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x6,6,12,12 reps	rest: 60s
Dumbbell Tricep Extension	2x12 reps	rest: 60s

Workout 2: Legs, Calves, and Abs 8 exercises, 1 hr 3 mins

Barbell Squat	4x6,6,12,12 reps	rest: 60s
Machine Leg Press	4x6,6,12,12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Hanging Leg Raise	4x12 reps	rest: 60s
Crunch	4x12 reps	rest: 60s

Workout 3: Shoulders and Traps 5 exercises, 32 mins

Barbell Shoulder Press	4x6,6,12,12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x6,6,12,12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Shrug	4x6,6,12,12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x6,6,12,12 reps	rest: 60s

Workout 4: Back, Biceps, Foreams, and Abs 11 exercises, 1 hr 12 mins

Barbell Deadlift	4x6 reps	rest: 60s
Barbell Bent-Over Row	4x6,6,12,12 reps	rest: 60s
Machine Lat Pulldown	4x6,6,12,12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Barbell Curl	4x6,6,12,12 reps	rest: 60s
Dumbbell Incline Hammer Curl	2x6 reps	rest: 60s
Dumbbell Hammer Curl	4x6,6,12,12 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	2x12 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	2x12 reps	rest: 60s
Reverse Crunch	4x15 reps	rest: 60s
Cable Kneeling Crunch	4x12 reps	rest: 60s