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  • 12 Weeks Lean Program: Monday: Upper Body Movement Sets Reps

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    Gabin Omanga
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    This 12-week lean program outlines a weekly workout split consisting of upper body, lower body, HIIT/abs, chest/shoulders/triceps, and back/biceps/abs days. Each workout lists the exercises, sets, reps, and whether the movement is power-based or explosive. The upper body and lower body days focus on large compound lifts and isolation exercises. The HIIT/abs day includes core exercises. The remaining days split the body into regions and include a variety of free weights and machine exercises for muscle growth.

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    12 Weeks Lean Program

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    This 12-week lean program outlines a weekly workout split consisting of upper body, lower body, HIIT/abs, chest/shoulders/triceps, and back/biceps/abs days. Each workout lists the exercises, sets, reps, and whether the movement is power-based or explosive. The upper body and lower body days focus on large compound lifts and isolation exercises. The HIIT/abs day includes core exercises. The remaining days split the body into regions and include a variety of free weights and machine exercises for muscle growth.

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    © All Rights Reserved
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    60 views2 pages

    12 Weeks Lean Program: Monday: Upper Body Movement Sets Reps

    Uploaded by

    Gabin Omanga
    This 12-week lean program outlines a weekly workout split consisting of upper body, lower body, HIIT/abs, chest/shoulders/triceps, and back/biceps/abs days. Each workout lists the exercises, sets, reps, and whether the movement is power-based or explosive. The upper body and lower body days focus on large compound lifts and isolation exercises. The HIIT/abs day includes core exercises. The remaining days split the body into regions and include a variety of free weights and machine exercises for muscle growth.

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    © All Rights Reserved
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    12 WEEKS LEAN PROGRAM

    Monday: Upper Body Movement Sets Reps


    Deadlifts Power 4 4-6
    V Bar Pull Down Explosive 3 8-12
    Barbell Chest Press Power 4 4-8
    Dips Explosive 3 8-12
    Upright Rows Explosive 3 8-12
    Seated Tricep Press Explosive 3 8-12
    Dumbbell Alternating Hammer Curl Explosive 3 8-12
    Cable Standing Deltoid Raise Explosive 3 8-12
    Machine Chest Flys Explosive 2 8-12

    Planks 2 2 min
    Planks – Shoulder Tap 3 15

    Tuesday: Lower Body Movement Sets Reps


    Squats Power 4 4-8
    Stiff Legged Deadlift Explosive 3 8-12
    Leg Extensions Explosive 3 8-12
    Front Squats Explosive 3 8-12
    Leg Press Power 4 4-8
    Goblet Squats Explosive 3 8-12
    Lying Hamstring Curls Explosive 3 8-12
    Seated Calf Raises Explosive 3 8-12

    Knee Hip Raise on Parallel Bars 3 15

    Wednesday: HIIT/Abs Movement Sets Reps


    HIIT

    Weight Plate Twist 3 15


    V Ups 3 15

    Thursday: Chest/Shoulder/Triceps Movement Sets Reps


    Incline Dumbbell Chest Press Power 4 4-8
    Flat Dumbbell Press Power 4 4-8
    Cable Lower Chest Raise Explosive 3 8-12
    Incline Reverse Fly Explosive 3 8-12
    Seated Dumbbell Shoulder Press (Machine) Explosive 3 8-12
    Dumbbell Side Raises Explosive 3 8-12
    Tricep Rope KickBack Explosive 3 8-12
    Cable Rope Overhead Tricep Extension Explosive 3 8-12
    Reverse Crunch 3 15
    Oblique Crunch 3 15

    Friday: Back/Biceps/Abs Movement Sets Reps


    Bent Over Barbell Rows Power 4 4-8
    Wide Grip Lat Pull Down Behind the Neck Power 4 4-8
    Seated Cable Rows Explosive 3 8-12
    One Arm Dumbbell Row Explosive 3 8-12
    Straight Bar Pushdown Explosive 3 8-12
    Hammer Pull Explosive 3 8-12
    Preacher Curl Explosive 3 8-12
    Barbell Curls - 21 (7lo-7hi-7full) Explosive 3 21

    Hanging Leg Raises 3 15


    Machine Crunches 3 15

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