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The Mid Fit Lean
by Umer K.
6 athletes joined
Program Description
Do Proper Warmup Exercises & Mobility Drills Before Doing Every Session and After the Session Do Cool proper Cool Down Active & Passive Stretching. Note : If you feel Good During This Workout Program Progress According to the Same Intensity that I Mention or If you Don't Feel Good do the Regression to Eliminate Sets or even exercises. For best results do 6-8K Steps in a day
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Apr 28, 2024 05:57
Last Edited
Jun 04, 2024 07:21
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Week 1
1 / 4 Weeks
Day 3
1
Squat (Bodyweight)
3 Sets
15 Reps
@6.5
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Extension
2 Sets
15 Reps
@7
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@7
6
Dead Bug
2 Sets
20 Reps
@7
7
Russian Twist
2 Sets
24 Reps
@7
8
Side Plank
2 Sets
0.5 mins
@7
9
Standing Calf Raise
2 Sets
20 Reps
@7
Day 4
1
Inverted Row
2 Sets
12 Reps
@6
2
Push Up
2 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6.5
4
Incline Bench Press (Smith Machine)
2 Sets
12 Reps
@6
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@6
6
Bench Press (Dumbbell)
2 Sets
10 Reps
@6.5
7
Pec Deck (Machine)
2 Sets
12 Reps
@6.5
8
Reverse Pec Deck
2 Sets
10 Reps
@6
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6.5
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@6
2
Seated Row (Cable)
3 Sets
12 Reps
@6.5
3
Lat Pulldown
3 Sets
12 Reps
@6.5
4
Straight Arm Lat Pulldown
3 Sets
10 Reps
@6.5
5
Shrug (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6.5
7
Hammer Curl
3 Sets
10 Reps
@6.5
Day 1
1
Push Up
2 Sets
10 Reps
@6
2
Bench Press (Barbell)
3 Sets
10 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
4
Cable Crossover
3 Sets
10 Reps
@6
5
Shoulder Press (Machine)
3 Sets
10 Reps
@6
6
Skull Crusher
2 Sets
10 Reps
@6
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
8A
Dead Bug
2 Sets
16 Reps
@6
8B
Russian Twist
2 Sets
20 Reps
@6
8C
Plank
2 Sets
0.5 mins
@6
Day 5
1
Jumping Jack
3 Sets
0.5 mins
@6.5
2A
Sumo Squat
3 Sets
15 Reps
@6.5
2B
Hip Extension
3 Sets
15 Reps
@7
3A
Lunge (Dumbbell)
3 Sets
16 Reps
@6.5
3B
Walk
3 Sets
1 mins
@6.5
4
Seated Calf Raise
3 Sets
8 Reps
@7
5A
Mountain Climber
3 Sets
10 Reps
@6.5
5B
Dead Bug
3 Sets
14 Reps
@6.5
5C
Russian Twist
3 Sets
20 Reps
@7
5D
Plank
3 Sets
0.5 mins
@6.5
Day 4
1
Inverted Row
2 Sets
12 Reps
@6
2
Push Up
2 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6.5
4
Incline Bench Press (Smith Machine)
2 Sets
12 Reps
@6
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@6
6
Bench Press (Dumbbell)
2 Sets
10 Reps
@6.5
7
Pec Deck (Machine)
2 Sets
12 Reps
@6.5
8
Reverse Pec Deck
2 Sets
10 Reps
@6
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Push Up
2 Sets
10 Reps
@6
2
Bench Press (Barbell)
3 Sets
12 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
4
Cable Crossover
3 Sets
12 Reps
@7
5
Shoulder Press (Machine)
3 Sets
12 Reps
@6.5
6
Skull Crusher
2 Sets
10 Reps
@6
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
8A
Dead Bug
2 Sets
16 Reps
@6
8B
Russian Twist
2 Sets
20 Reps
@6
8C
Plank
2 Sets
0.5 mins
@6
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@6
2
Seated Row (Cable)
3 Sets
14 Reps
@6.5
3
Lat Pulldown
3 Sets
14 Reps
@6.5
4
Straight Arm Lat Pulldown
3 Sets
10 Reps
@6.5
5
Shrug (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6.5
7
Hammer Curl
3 Sets
10 Reps
@6.5
8
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Bodyweight)
1 Set
20 Reps
@7
2
Squat (Barbell)
3 Sets
12 Reps
@6.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@7
5
Leg Extension
2 Sets
15 Reps
@7
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@7
7
Dead Bug
2 Sets
20 Reps
@7
8
Russian Twist
2 Sets
24 Reps
@7
9
Side Plank
2 Sets
0.5 mins
@7
10
Standing Calf Raise
2 Sets
20 Reps
@7
Day 5
1
Jumping Jack
3 Sets
0.5 mins
@6.5
2A
Sumo Squat
3 Sets
15 Reps
@6.5
2B
Hip Extension
3 Sets
15 Reps
@7
3A
Lunge (Dumbbell)
3 Sets
16 Reps
@6.5
3B
Walk
3 Sets
1 mins
@6.5
4
Seated Calf Raise
3 Sets
8 Reps
@7
5A
Mountain Climber
3 Sets
10 Reps
@6.5
5B
Dead Bug
3 Sets
14 Reps
@6.5
5C
Russian Twist
3 Sets
20 Reps
@7
5D
Plank
3 Sets
0.5 mins
@6.5
Day 1
1
Push Up
2 Sets
10 Reps
@6
2
Bench Press (Barbell)
3 Sets
14 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Cable Crossover
3 Sets
12 Reps
@7
5
Shoulder Press (Machine)
3 Sets
12 Reps
@6.5
6
Skull Crusher
3 Sets
12 Reps
@7.5
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
8A
Dead Bug
2 Sets
20 Reps
@7
8B
Russian Twist
2 Sets
26 Reps
@7
8C
Plank
2 Sets
1 mins
@7
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@6
2
Seated Row (Cable)
3 Sets
14 Reps
@7
3
Lat Pulldown
3 Sets
14 Reps
@7
4
Straight Arm Lat Pulldown
3 Sets
10 Reps
@7
5
Shrug (Dumbbell)
3 Sets
10 Reps
@7.5
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7
8
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Squat (Bodyweight)
1 Set
25 Reps
@8
2
Squat (Barbell)
3 Sets
13 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@7
5
Leg Extension
2 Sets
15 Reps
@7
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@7
7
Dead Bug
2 Sets
26 Reps
@7
8
Russian Twist
2 Sets
26 Reps
@7
9
Side Plank
2 Sets
1 mins
@7
10
Standing Calf Raise
2 Sets
25 Reps
@7
Day 4
1
Inverted Row
2 Sets
12 Reps
@6.5
2
Push Up
2 Sets
12 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
4
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@6
5
Lat Pulldown (Close Grip)
2 Sets
1 Set
14 Reps
14 Reps
@7
@6
6
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@6.5
8
Reverse Pec Deck
2 Sets
10 Reps
@7
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 5
1
Jumping Jack
2 Sets
1 mins
@7.5
2A
Sumo Squat
2 Sets
1 Set
15 Reps
15 Reps
@7
@6.5
2B
Hip Extension
3 Sets
15 Reps
@7
3A
Lunge (Dumbbell)
3 Sets
16 Reps
@6.5
3B
Walk
3 Sets
1 mins
@6.5
4
Seated Calf Raise
3 Sets
10 Reps
@7
5A
Mountain Climber
3 Sets
20 Reps
@7
5B
Dead Bug
3 Sets
20 Reps
@7
5C
Russian Twist
3 Sets
26 Reps
@7
5D
Plank
3 Sets
0.8 mins
@7
Day 4
1
Inverted Row
2 Sets
12 Reps
@6.5
2
Push Up
2 Sets
12 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
4
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@6
5
Lat Pulldown (Close Grip)
2 Sets
1 Set
14 Reps
14 Reps
@7
@6
6
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@6.5
8
Reverse Pec Deck
2 Sets
10 Reps
@7
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 1
1
Push Up
1 Set
1 Set
12 Reps
10 Reps
@7
@7
2
Bench Press (Barbell)
3 Sets
15 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Cable Crossover
3 Sets
12 Reps
@7
5
Shoulder Press (Machine)
3 Sets
12 Reps
@7
6
Skull Crusher
3 Sets
12 Reps
@7.5
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
8A
Dead Bug
3 Sets
20 Reps
@7
8B
Russian Twist
2 Sets
26 Reps
@7
8C
Plank
3 Sets
1 mins
@7
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@6
2
Seated Row (Cable)
3 Sets
15 Reps
@7
3
Lat Pulldown
3 Sets
15 Reps
@7
4
Straight Arm Lat Pulldown
3 Sets
10 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12 Reps
@7.5
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7
8
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Squat (Bodyweight)
1 Set
25 Reps
@8
2
Squat (Barbell)
3 Sets
15 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
5
Leg Extension
2 Sets
15 Reps
@7
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@7
7
Dead Bug
2 Sets
26 Reps
@7
8
Russian Twist
2 Sets
26 Reps
@7
9
Side Plank
2 Sets
1 mins
@7
10
Standing Calf Raise
2 Sets
25 Reps
@7
Day 5
1
Jumping Jack
3 Sets
1 mins
@7.5
2A
Sumo Squat
2 Sets
1 Set
15 Reps
15 Reps
@7
@6.5
2B
Hip Extension
3 Sets
15 Reps
@7
3A
Lunge (Dumbbell)
3 Sets
20 Reps
@6.5
3B
Walk
3 Sets
1 mins
@6.5
4
Seated Calf Raise
3 Sets
10 Reps
@7
5A
Mountain Climber
3 Sets
20 Reps
@7
5B
Dead Bug
3 Sets
20 Reps
@7
5C
Russian Twist
3 Sets
26 Reps
@7
5D
Plank
3 Sets
0.8 mins
@7