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Lean Machine 12 Weeks

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156 views

Lean Machine 12 Weeks

Uploaded by

Your mum
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODS, PDF, TXT or read online on Scribd
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Sheet1

Weeks 1-4 Weight lifted


Day 1
Strength:
Rack Deadlift
90% 2-4 Reps 80 90
80% 4-6 Reps 72 81
70% 6-8 Reps 64.8 72.9
60% 12 Reps 58.32 65.61
Accessory Work
Lying Leg Curls 5x7 EMOM 50
DB lunges 4x8 (4x each Side) EMOM 15 DB
Barbell Bent Over Row 2x12 EMOM 55
4 Count Flutter kicks 1x50 EMOM

Day 2
Strength:
Barbell Military Press
90% 2-4 Reps 40 52.5
80% 4-6 Reps 36 47.25
70% 6-8 Reps 32.4 42.525
60% 12 Reps 29.16 38.2725
Accessory Work
2 Hand landmine press 5x7 EMOM 25
DB rear lateral raise 4x8 EMOM 12.5
DB Seated power cleans 3x10 EMOM 12.5
Barbell Push press 2x12 EMOM 15 DB
Side lateral raises 1x25 EMOM 10
Conditioning
Active Recovery

Day 3
Strength:
Front Squat
90% 2-4 Reps 40 40
80% 4-6 Reps 36 36
70% 6-8 Reps 32.4 32.4
60% 12 Reps 29.16 29.16
Accessory Work
Hang Clean 5x7 EMOM 40
Back Squat 4x8 EMOM 40
DB Cossack Squat 3x10 EMOM 12.5
Leg extensions 2x12 EMOM
Box Jumps 1x50 EMOM
Conditioning
Ab Circuit
High Intensity

Day 4
Strength:

Page 1
Sheet1

Close Grip Bench


90% 2-4 Reps 65 70
80% 4-6 Reps 58.5 63
70% 6-8 Reps 52.65 56.7
60% 12 Reps 47.385 51.03
Accessory Work
DB Incline Press 5x7 EMOM 15
Weighted Dips 4x8 EMOM 50
DB Flat bench altern 3x10 EMOM 12.5
DB Lying tricep ext 2x12 EMOM 12.5
Pushups 1xmax EMOM
Conditioning
Active Recovery

Day 6
Strength:
Weighted Pullups/pulldowns wide
90% 2-4 Reps 50 55
80% 4-6 Reps 45 49.5
70% 6-8 Reps 40.5 44.55
60% 12 Reps 36.45 40.095
Accessory Work
Close Grip Lat pulldown 5x7 EMOM 32.5
DB Bent Rows 4x8 EMOM 15
Cable face pulls 3x10 EMOM 22.5
Barbell curls 2x12 EMOM 10
DB Hammer curls 1x30 EMOM 12.5
Conditioning
Ab Circuit
Active Recovery

Page 2
Sheet1

High Intensity
Renegade manmaker 25 reps
Farmers walk 40m 10 rounds
2x Tabata snatch&thrust 1 arm 12kgs
50M sprints 6-8
10 squat jumps/10x 4 count flutter kicks

Ab Circuit 1x exercise per group 3x 20-40


Lower Abs
Reverse Crunches
Hanging Leg raise
4 count flutter kicks

Obliques
Decline Russian twists
Twisting Crunches
Heel Touches

Stability
Planks 1min
Ab wheel roll out

Upper Abs
Sit ups
Butterfly sit ups
Crunches
Cable Crunch

Page 3

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