GeorgeTryfonos

Apr 8th 2019

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Lean Body GT

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5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Welcome to GT lean Body 8 weeks program!!
This program is build for a 6 day split. Every day is deferent thought all the 4 weeks that can be repeated 2 times.

You can adjust the rest day base on your lifestyle!!!
At rest day you can focus on a moderate activity such as joking on the park or playing football!!!
In this program you can cut Fat and maintain muscle mass at the same time.

The key on this is to have a maintenance cals, increase your protein in take around 40-45% and keep fats around 20-25%. Make sure that you adjust your cals weekly. What i usally do after 4 weeks i add additional cardio at the morning before breakfast with similar time as the workouts days showing. This will help me eat more protein and keep burning fat with out going very low on cals!!!

Chest & Delts 10 exercises, 1 hr 40 mins

Dumbbell Bench Press	6x8 reps	rest: 90s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Cable Cross-Over	4x15 reps	rest: 45s
Dumbbell Incline Fly	4x15 reps	rest: 60s
	4x15 reps	rest: 0s
	4x15 reps	rest: 30s
Dumbbell Lateral Raise	4x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
	4x20 reps	rest: 45s
Cable Kneeling Crunch	6x20 reps	rest: 60s

Arms 9 exercises, 1 hr 38 mins

Cable Tricep Pushdown (Rope)	6x20 reps	rest: 0s
Cable Bicep Curl	6x12 reps	rest: 75s
Machine Dip	5x15 reps	rest: 0s
Preacher Curl Machine	5x10 reps	rest: 75s
Dumbbell Tricep Extension (Supine)	5x15 reps	rest: 0s
Dumbbell Spider Curl	5x10 reps	rest: 75s
Cable Rope Overhead Tricep Extension	3x20 reps	rest: 0s
Cable Rope Hammer Curl	3x20 reps	rest: 75s
Machine Seated Calf Raise	6x20 reps	rest: 90s

Legs 7 exercises, 1 hr 24 mins

Machine Leg Curl (Prone)	6x8 reps	rest: 75s
	4x8 reps	rest: 0s
	4x8 reps	rest: 75s
Machine Leg Press	8x8 reps	rest: 90s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Machine Leg Extension	8x20 reps	rest: 60s
Bench Weighted Decline Crunch	4x20 reps	rest: 90s

Chest & Delts 8 exercises, 1 hr 10 mins

Leverage Decline Chest Press	6x15,15,15,10,10,10 reps	rest: 90s
	4x10,10,8,8 reps	rest: 90s
Smith Machine Incline Bench Press	3x6 reps	rest: 90s
Cable Incline Fly	3x15,10,10 reps	rest: 60s
Cable Front Raise	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x15 reps	rest: 60s
Machine Shoulder Press	3x15 reps	rest: 75s
Machine Calf Raise	6x20 reps	rest: 60s

Back 10 exercises, 1 hr 21 mins

	5x8 reps	rest: 0s
	5x8 reps	rest: 60s
Barbell Bent-Over Row	5x8 reps	rest: 90s
Dumbbell One-Arm Row	4x10 reps	rest: 0s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 75s
Cable Pallof Press with Rotation	3x20 reps	rest: 0s
Cable Pallof Press with Rotation	3x20 reps	rest: 60s
Cable One-Arm Side Bend	3x20 reps	rest: 0s
Cable One-Arm Side Bend	3x20 reps	rest: 60s

Active Rest 1 exercises, 46 mins

Running

1x0 reps

rest: 45s

Active Rest 1 exercises, 46 mins

Running

1x0 reps

rest: 45s

Chest 6 exercises, 54 mins

Leverage Decline Chest Press	7x15,10,10,10,10,10,10 reps	rest: 90s
Barbell Incline Bench Press	4x12,8,8,6 reps	rest: 90s
Dumbbell Bench Press	5x20,15,10,10,10 reps	rest: 75s
Cable Incline Fly	4x15 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
	3x20 reps	rest: 60s

Arms 8 exercises, 1 hr 43 mins

Dumbbell Alternating Bicep Curl	4x20 reps	rest: 60s
EZ Bar Curl	4x12 reps	rest: 60s
Dumbbell Incline Hammer Curl (Prone)	3x15 reps	rest: 90s
Cable Shoulder Extension	5x20 reps	rest: 90s
	3x20 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x20 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x20 reps	rest: 60s
Cable Kneeling Crunch	8x30 reps	rest: 90s

Hamstrings & Lower Legs 6 exercises, 1 hr 43 mins

Machine Leg Curl (Prone)	7x20 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	5x15,20 reps	rest: 90s
Machine Single-Leg Press	6x15 reps	rest: 0s
Machine Single-Leg Press	6x20 reps	rest: 60s
Machine Calf Press	8x10 reps	rest: 60s
Recumbent Bike	1x0 reps	rest: 25s

Back 7 exercises, 1 hr 47 mins

	8x10,15 reps	rest: 90s
Barbell Rack Pull	8x10,15 reps	rest: 90s
	4x15 reps	rest: 90s
T Bar Row	4x8,12 reps	rest: 90s
Cable V Bar Pulldown	4x20 reps	rest: 90s
Parallel Bar Leg Raise	8x20 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 25s

Shoulders 11 exercises, 2 hrs 2 mins

Smith Machine Upright Row	3x20 reps	rest: 45s
Smith Machine Upright Row	3x10 reps	rest: 90s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 0s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 75s
Cable Front Raise	3x12 reps	rest: 75s
Machine Shoulder Press	6x20 reps	rest: 90s
Machine Calf Raise	6x20 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x20 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	3x20 reps	rest: 45s
Treadmill Running	1x0 reps	rest: 25s

Quads 8 exercises, 1 hr 31 mins

Machine Leg Extension	8x15,20 reps	rest: 90s
Machine Single-Leg Extension	2x20 reps	rest: 0s
Machine Single-Leg Extension	2x20 reps	rest: 45s
	6x20 reps	rest: 90s
Machine Leg Press	8x25,30 reps	rest: 45s
	2x12 reps	rest: 75s
	4x20 reps	rest: 60s
Step Machine	1x0 reps	rest: 25s

Active Rest Day 1 exercises, 26 mins

Running

1x0 reps

rest: 25s

Chest & Abs 7 exercises, 1 hr 44 mins

Barbell Bench Press	6x20 reps	rest: 90s
Barbell Bench Press	1x20 reps	rest: 90s
	4x12 reps	rest: 60s
Smith Machine Incline Bench Press	4x15 reps	rest: 60s
Cable Cross-Over	5x15 reps	rest: 60s
Leg Raise	6x20 reps	rest: 60s
Step Machine	1x0 reps	rest: 30s

Arms & Calves 10 exercises, 1 hr 45 mins

EZ Bar Curl	7x15 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x16 reps	rest: 0s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 75s
Dumbbell Tricep Extension (Supine)	4x20,15,10,10 reps	rest: 90s
Smith Machine Bench Press (Close Grip)	6x20,20,15,15,10,10 reps	rest: 90s
Cable Shoulder Extension	4x20,20,15,15 reps	rest: 60s
Machine Calf Raise	3x30,20,15 reps	rest: 60s
Machine Seated Calf Raise	3x15,20,30 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 30s

Quads & Abs 9 exercises, 1 hr 36 mins

Machine Leg Extension	8x30,25,20,15,15,20,25,30 reps	rest: 30s
Machine Single-Leg Extension	2x20 reps	rest: 0s
Machine Single-Leg Extension	2x20 reps	rest: 20s
	6x20 reps	rest: 60s
Machine Leg Press	5x30,25,20,25,30 reps	rest: 60s
	2x12 reps	rest: 60s
Parallel Bar Leg Raise	4x20 reps	rest: 60s
Cable Crunch Kneeling Rotation	4x20 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 30s

Back & Calves 10 exercises, 2 hrs 1 min

	7x15 reps	rest: 60s
Cable One-Arm Seated Row	6x10 reps	rest: 0s
Cable One-Arm Seated Row	6x10 reps	rest: 60s
	2x20 reps	rest: 60s
	3x12 reps	rest: 90s
Smith Machine Bent-Over Row	2x10 reps	rest: 90s
Smith Machine Bent-Over Row (Reverse Grip)	3x10 reps	rest: 90s
Pull-Up	3x12 reps	rest: 75s
Machine Calf Raise	6x30 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 30s

Delts & Chest 10 exercises, 2 hrs 23 mins

Smith Machine Upright Row	6x15 reps	rest: 90s
Dumbbell Lateral Raise	5x10 reps	rest: 60s
	5x20 reps	rest: 60s
	5x15 reps	rest: 60s
Machine Shoulder Press	5x15 reps	rest: 90s
Machine Bench Press	5x15 reps	rest: 90s
Machine Seated Single-Leg Calf Raise	4x30 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	4x30 reps	rest: 60s
Machine Seated Calf Raise	2x30 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 30s

Hamstrings, Glutes & Lower back 8 exercises, 1 hr 39 mins

Machine Leg Curl (Prone)	7x15,20 reps	rest: 30s
Barbell Hip Thrust	5x15,20 reps	rest: 90s
Smith Machine Stiff-Leg Deadlift	5x15.20 reps	rest: 90s
Machine Leg Press (Wide Stance)	5x30 reps	rest: 90s
Back Hyperextension	6x30,20,10,10,20,30 reps	rest: 60s
Machine Single-Leg Curl	4x12,15 reps	rest: 0s
Machine Single-Leg Curl	4x12,15 reps	rest: 45s
Step Machine	1x0 reps	rest: 30s

Active Rest Day 0 exercises, 0 min

Back & Biceps 9 exercises, 1 hr 40 mins

Cable Lat Pulldown (Wide Grip)	8x15 reps	rest: 60s
Cable Shoulder Extension	4x12,15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12,15 reps	rest: 60s
Pull-Up	3x10 reps	rest: 75s
Dumbbell Seated Curl	4x15,20 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 35s

Quads 7 exercises, 2 hrs 7 mins

Machine Leg Press (Narrow Stance)	6x30 reps	rest: 60s
Barbell Front Squat	4x12 reps	rest: 90s
Machine Leg Extension	5x30 reps	rest: 60s
	4x20 reps	rest: 90s
Cable Crunch Kneeling Rotation	4x30 reps	rest: 60s
Leg Raise with Hip Thrust	4x20 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 35s

Shoulders & Triceps 11 exercises, 2 hrs 32 mins

Machine Reverse Fly	6x20 reps	rest: 60s
Dumbbell Reverse Fly	3x35 reps	rest: 60s
Cable Deltoid Raise	3x16 reps	rest: 0s
Cable Deltoid Raise	3x16 reps	rest: 45s
Dumbbell Front Incline Raise	3x16 reps	rest: 60s
Machine Shoulder Press	4x15 reps	rest: 90s
Dumbbell Incline Tricep Extension	5x25 reps	rest: 60s
Cable Shoulder Extension	4x20 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	1x100 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	1x100 reps	rest: 90s
Elliptical Training	1x0 reps	rest: 35s

Back 6 exercises, 1 hr 39 mins

Cable One-Arm Row	7x15 reps	rest: 0s
Cable One-Arm Row	7x15 reps	rest: 60s
Barbell Row	6x8 reps	rest: 90s
	4x10 reps	rest: 60s
Smith Machine Bent-Over Row	4x15 reps	rest: 60s
Step Machine	1x0 reps	rest: 35s

Chest & Triceps 10 exercises, 2 hrs 17 mins

Smith Machine Incline Bench Press	2x20 reps	rest: 60s
Smith Machine Incline Bench Press	8x8 reps	rest: 90s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Cable Cross-Over	3x20 reps	rest: 60s
Cable Tricep Pushdown (Rope)	6x20 reps	rest: 90s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown	4x20 reps	rest: 0s
Cable One-Arm Tricep Pushdown	4x20 reps	rest: 45s
Indoor Cycling	1x0 reps	rest: 35s

Calves and Hamstrings 12 exercises, 2 hrs 21 mins

Machine Calf Raise	3x30 reps	rest: 60s
Machine Calf Raise	6x20,15,10,10,15,20 reps	rest: 60s
Machine Calf Press	5x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x30 reps	rest: 60s
Machine Leg Curl (Prone)	8x30,20,10,5,5,10,20,30 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	3x15 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	4x15 reps	rest: 90s
Machine Seated Leg Curl	1x30 reps	rest: 90s
Machine Leg Press (Narrow Stance)	1x30 reps	rest: 60s
Bench Crunch	4x20 reps	rest: 60s
Weight Plate Russian Twist	3x16 reps	rest: 60s
Step Machine	1x0 reps	rest: 35s