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 | Flat Barbell Bench Press 3 sets · 12-15 reps | Barbell Bent Over Row 3 sets · 12-15 reps | Barbell Back Squat 3 sets · 12-15 reps | Flat Barbell Bench Press 3 sets · 12-15 reps | Barbell Back Squat 3 sets · 12-15 reps | — | — |
| 2 | Incline Dumbbell Bench Press 3 sets · 12-15 reps | Weighted Pull-Ups 3 sets · 12-15 reps | Romanian Deadlift (RDL) 3 sets · 12-15 reps | Barbell Bent Over Row 3 sets · 12-15 reps | Romanian Deadlift (RDL) 3 sets · 12-15 reps | — | — |
| 3 | Overhead Barbell Press 3 sets · 12-15 reps | Straight Arm Lat Pulldown 2 sets · 15-20 reps | Leg Extension 2 sets · 15-20 reps | Overhead Barbell Press 3 sets · 12-15 reps | Leg Extension 2 sets · 15-20 reps | — | — |
| 4 | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | — | — |