Exercise Plan - LEAN AND RIPPED

The lean and ripped routine is designed to help you get lean by ramping up the intensity by increasing the number of reps
and keeping the rest periods at a minimum. This plan works the entire body on each lifting day with one main exercise
per muscle group to help you work the entire body while not becoming completely fatigued for the next exercise session.
Keeping reps high and rest periods short the body will work more aerobically to increase calorie burning potential to help
you get lean. Running or cycling is another component of this plan to keep with the theme of aerobic exercise.

Body Part

Day 1:

Whole
Body

Exercise

Sets

Reps

Rest

Quads, Glutes

Back Squats

12

1 min

Chest

Barbell Bench Press

12

1 min

Hamstrings

Straight Leg Deadlift

12

1 min

Back

Barbell Row (overhand grip)

12

1 min

Shoulders

Shoulder Press

12

1 min

Biceps

Dumbbell Curl

10

*Superset*
Triceps

Push Down

10

Abs Cycle

Bike

50

2-Leg Raise

12

Plank

45 sec

1 min

Day 2:
Day 3:

Whole
Body/
Run

1 min

Rest

Quads, Glutes, Hamstrings

Dead Lift

1.5 mins

Chest

Dumbbell Incline Press

10

1 min

Glutes, Hamstrings

Lunge

10 (each leg)

1 min

Back

Pull Up

10

1 min

Shoulders

Lateral Raise

10

1 min

Biceps

Dumbbell Hammer Curl

12

Dumbbell Kick Back

12

Mountain Climbers

50

Alternate Leg Raise

15 (each leg)

*Superset*
Triceps
Abs Cycle

Run

Whole
Body

30 sec

30 minutes at 70% max HR

Day 4:
Day 5:

1 min

Rest

Quads, Glutes, Hamstrings

Barbell Split Squat

Chest

Push Up

12 (each leg)
as many as possible

1 min
1 min

Hamstrings

Ball Roll-In

12

1 min

Back

Single Arm Row

12 (each arm)

1 min

Shoulders

Dumbbell Shrugs

15

1 min

Biceps

Seated Alternating
Dumbbell Curl

15

1 min

Triceps

Incline Tricep Extensions

15

1 min

Abs Cycle

Alternating Single Leg

Reverse Crunch

15 (each leg)

Elevated Crunch

20

30

*Superset*

Russian Twist

Day 6:

Run

45 minutes at 70% max HR

Run

Day 7:

Rest

1 min