Lean Machine
A 5-day fat-shredding program with higher volume and intensity. Built for intermediates who are ready to push it.
Lose WeightIntermediateHigh
5 days/week50 min/session3 equipment type(s)
Weekly schedule
| # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 0 | — | — | — | — | — | — | — |
| 1 | Barbell Bench Press - Medium Grip 4 sets · 8-10 reps | Barbell Deadlift 4 sets · 6-8 reps | Barbell Squat 4 sets · 8-10 reps | — | Incline Barbell Bench Press - Medium Grip 4 sets · 8-10 reps | Front Squat (Clean Grip) 4 sets · 8-10 reps | — |
| 2 | Incline Dumbbell Press 4 sets · 8-10 reps | Wide-Grip Lat Pulldown 4 sets · 8-10 reps | Romanian Deadlift 4 sets · 8-10 reps | — | Bent Over Barbell Row 4 sets · 8-10 reps | Barbell Walking Lunge 3 sets · 10-12 reps | — |
| 3 | Machine Shoulder (Military) Press 3 sets · 10-12 reps | Seated Cable Rows 4 sets · 8-10 reps | Leg Extensions 3 sets · 12-15 reps | — | Seated Dumbbell Press 3 sets · 10-12 reps | Stiff-Legged Barbell Deadlift 4 sets · 8-10 reps | — |
| 4 | Side Lateral Raise 3 sets · 12-15 reps | One-Arm Dumbbell Row 3 sets · 10-12 reps | Lying Leg Curls 3 sets · 12-15 reps | — | Cable Rear Delt Fly 3 sets · 15-20 reps | Leg Press 3 sets · 12-15 reps | — |
| 5 | Reverse Flyes 3 sets · 15-20 reps | Barbell Curl 3 sets · 8-10 reps | Standing Calf Raises 3 sets · 12-15 reps | — | Close-Grip Barbell Bench Press 3 sets · 8-10 reps | Seated Leg Curl 3 sets · 12-15 reps | — |
| 6 | Triceps Pushdown - Rope Attachment 3 sets · 10-12 reps | Hammer Curls 3 sets · 10-12 reps | Seated Calf Raise 3 sets · 15-20 reps | — | EZ-Bar Curl 3 sets · 10-12 reps | Standing Barbell Calf Raise 3 sets · 12-15 reps | — |
| 7 | Rope Crunch 3 sets · 15-20 reps | Incline Walk 1 sets · 20-25 min reps | Plank 3 sets · 45-60 sec reps | — | Incline Walk 1 sets · 20-25 min reps | Incline Walk 1 sets · 20-25 min reps | — |
| 8 | Incline Walk 1 sets · 20-25 min reps | — | Incline Walk 1 sets · 20-25 min reps | — | — | — | — |