Leanjacked

This program provides a way to either focus on getting leaner and losing weight or gaining muscle. To progress, both increase the reps on each set and/or increase the weight. Take deload weeks when needed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Shoulder Press (Machine)

Lateral Raise (Cable)

Lat Pulldown

Seated Row (Cable)

Pullover (Machine)

Rear Delt Fly (Machine)

Preacher Curl (Dumbbell)

Incline Curl (Dumbbell)

Chin-Up (Bodyweight)

Leg Press

Leg Extension

Leg Curl

Standing Calf Raise

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