FAT LOSS · INTERMEDIATE · FULL GYM · 4 DAYS/WEEK
8-Week Lean workout program
8-week lean program built on upper/lower strength days with metabolic finishers. Designed to preserve strength while dropping bodyfat. Who this is for: lifters cutting over two months.
24-week block · sessions repeat each week
The workouts
Day 1 — Upper Strength
- Bench Press (Barbell)3 × 8
- Bent Over Row (Barbell)3 × 8
- Overhead Press (Barbell)3 × 8
- Pull Up3 × 8
- Jump Squat3 × 10
Day 2 — Lower Strength
- Squat (Barbell)3 × 8
- Romanian Deadlift (Barbell)3 × 8
- Leg Press (Machine)3 × 12
- Lying Leg Curl (Machine)3 × 12
- Jumping Lunge3 × 10
Day 3 — Upper Pump
- Incline Bench Press (Dumbbell)3 × 12
- Seated Cable Row - V Grip (Cable)3 × 12
- Lateral Raise (Dumbbell)3 × 15
- Face Pull3 × 15
- Bicycle Crunch3 × 15
Day 4 — Lower Pump
- Bulgarian Split Squat (Dumbbell)3 × 12
- Romanian Deadlift (Dumbbell)3 × 12
- Leg Extension (Machine)3 × 15
- Calf Press (Machine)3 × 20
- Plank3 × 30
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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