Lean Size & Definition Blueprint
An advanced eight-week plan for building lean muscle, maintaining definition, and expanding work capacity.
- Length
- 8 weeks
- Days a week
- 7
- Session length
- 35 to 56 min
- Equipment
- Machine, Bench, Barbell
- Exercises
- 43 across 7 workout days
- In the app
- Free routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
Lean Size & Definition Split
Chest & Shoulders 6 exercises
-
Barbell Incline Bench Press4 × 12 repsDo 4 sets of 10–12 reps. Superset with the next exercise. -
Decline Push-Up4 × 12 repsDo 4 sets of 10–12 reps. Superset with the previous exercise. -
Cable Incline Fly4 sets: 15, 15, 12, 12 repsDo 4 sets of 10–15 reps. -
Dumbbell Bench Press4 sets: 10, 10, 8, 8 repsDo 4 sets of 8–10 reps. -
Lever Seated Fly4 sets: 12, 12, 10, 10 repsDo 4 sets of 10–12 reps. -
Dumbbell Seated Lateral Raise6 sets: 15, 15, 10, 10, 10, 10 repsDo 6 sets of 10–15 reps.
Back & Abs 8 exercises
-
Pull-Up3 × 8 repsDo 3 sets to failure. -
Cable Wide-Grip Lat Pulldown5 sets: 12, 12, 10, 10, 10 repsDo 5 sets of 10–12 reps. -
Cable Elevated Row4 sets: 12, 12, 10, 10 repsDo 4 sets of 10–12 reps. -
Lever Lateral Pulldown (Plate-Loaded)4 sets: 12, 12, 10, 10 repsDo 4 sets of 10–12 reps. -
Dumbbell Bent-Over Row3 sets: 10, 8, 8 repsDo 3 sets of 8–10 reps. -
Barbell Deadlift3 × 8 repsDo 3 sets of 8–10 reps. -
Lying Leg Raise4 × 15 repsDo 4 sets of 15–20 reps. -
Cable Kneeling Crunch3 × 10 repsDo 3 sets of 10–15 reps.
Shoulders 7 exercises
-
Barbell Seated Behind Head Military Press4 sets: 10, 10, 8, 8 repsDo 4 sets of 8–10 reps. -
Barbell Front Raise4 sets: 10, 10, 8, 8 repsDo 4 sets of 8–10 reps. -
Dumbbell Seated Lateral Raise5 sets: 15, 15, 10, 10, 10 repsDo 5 sets of 10–15 reps. -
Dumbbell One-Arm Lateral Raise5 sets: 10, 10, 12, 12, 12 repsDo 5 sets of 10–12 reps. -
Dumbbell Rear Lateral Raise4 sets: 12, 12, 10, 10 repsDo 4 sets of 10–12 reps. -
Lever Seated Reverse Fly (Parallel Grip)4 × 12 repsDo 4 sets to failure. -
Dumbbell Shrug4 sets: 8, 8, 10, 10 repsDo 4 sets of 8–10 reps.
Cardio & Abs 4 exercises
-
Treadmill Running1 minWalk or run on the treadmill for 1 hour at a moderate speed with an incline. -
Lying Leg Raise on Flat Bench4 sets: 15, 15, 12, 12 repsDo 4 sets of 12–15 reps. -
Cable Kneeling Crunch4 sets: 15, 15, 10, 10 repsDo 4 sets of 10–15 reps.
-
Side Hip Raise on Parallel Bars3 × 10 reps
Leg Day 7 exercises
-
Stationary Bike1 minBike for 15 minutes. -
Barbell Quarter Squat6 sets: 15, 14, 12, 10, 8, 8 repsDo 6 sets of 8–15 reps. -
Sled 45° Narrow Stance Leg Press4 sets: 15, 15, 12, 12 repsDo 4 sets of 12–15 reps. -
Lever Leg Extension6 sets: 15, 15, 10, 10, 10, 10 repsDo 6 sets of 10–15 reps. -
Lever One Leg Extension5 × 5 reps -
Lever Standing Calf Raise5 sets: 18, 18, 16, 16, 16 repsDo 5 sets of 16–18 reps. -
Lever Seated Calf Raise (Plate-Loaded)4 sets: 15, 15, 10, 10 repsDo 4 sets of 10–15 reps.
Arms & Abs 7 exercises
-
EZ Barbell Decline Triceps Extension4 sets: 12, 12, 10, 10 repsDo 4 sets of 10–12 reps. -
Cable Pushdown (with rope attachment)5 sets: 15, 15, 10, 10, 10 repsDo 5 sets of 10–15 reps. -
Cable Standing One-Arm Triceps Extension3 sets: 12, 10, 10 repsDo 3 sets of 10–12 reps. -
Barbell Curl4 sets: 10, 10, 8, 8 repsDo 4 sets of 8–10 reps. -
Barbell Reverse Curl4 sets: 10, 10, 8, 8 repsDo 4 sets of 8–10 reps. -
Dumbbell Concentration Curl4 sets: 12, 12, 10, 10 repsDo 4 sets of 10–12 reps. -
Air Bike4 sets: 20, 20, 15, 15 repsDo 4 sets of 15–20 reps.
Leg Day 6 exercises
-
Bodyweight Rear Lunge4 sets: 12, 12, 10, 10 repsDo 4 sets of 10–12 reps. -
Sled 45° Leg Wide Press5 sets: 12, 12, 10, 10, 10 repsDo 5 sets of 10–12 reps. -
Lever Seated Leg Curl5 sets: 12, 12, 10, 10, 10 repsDo 5 sets of 10–12 reps. -
Barbell Stiff-Legged Deadlift3 sets: 15, 10, 10 repsDo 3 sets of 10–15 reps. -
Sled Calf Press on Leg Press5 sets: 15, 15, 10, 10, 10 repsDo 5 sets of 10–15 reps. -
Lever Standing Calf Raise3 × 10 reps
