Zach Moore's Lean & Mean Workout Plan

4 Weeks / 5 Days per Week / Intermediate

Zach Moore's Lean & Mean Workout Plan

Zach Moore's Lean & Mean Workout Plan

4 Weeks / 5 Days per Week / Intermediate

Zach Moore's Lean & Mean Workout Plan

4 Weeks / 5 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5

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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 6 reps, 01:30 rest
3 6 -- 01:30
Lats / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
Glutes / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
--
--
3 sets, 00:15:00, 01:00 rest
3 -- -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

If you are unable to do chin-ups you can substitute in lat pulldowns instead. Farmers walk is going to equal 100 feet per rep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Unless you're a bodybuilder, getting leaner is probably something on your To-Do List. Zach Moore, CSCS has put together this workout plan to get you ready for anything! This one might not be rated "Expert", but it's not something to take lightly! Mixing Things UpAs you can see, there are no r... more

Unless you're a bodybuilder, getting leaner is probably something on your To-Do List. Zach Moore, CSCS has put together this workout plan to get you ready for anything!

This one might not be rated "Expert", but it's not something to take lightly!

Mixing Things Up

As you can see, there are no repeated exercises in this workout plan - no getting stuck in a rut here! This is going to keep your body guessing, and also have you feeling like a whole new person after 30 days.

Try to stick with the rest times and supersets as strictly as possible.

Get the Most Out of Your Workouts

If you aren't giving it your best effort in the gym, you're wasting your time, and a quality workout plan is not going to do much for you. Do yourself a favor and go all-out with this high-quality program! You won't be disappointed!

There are some important tips in the notes of each workout day, so make sure to check those!

We'd like to thank Zach Moore of ZMoore.com (read his interview on our blog HERE) for designing this workout plan to celebrate the release of our iOS App!

Stationary Bike Cardio Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:30:00
1 -- 00:30:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

If you prefer you can sub out the stationary bike for the treadmill, elliptical, etc. you can.

Cardio Breakdown

- 5 minutes warm up
- 30 seconds full speed/2 minutes slow recovery pace x 6 rounds
- 10 minutes cool down

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Unless you're a bodybuilder, getting leaner is probably something on your To-Do List. Zach Moore, CSCS has put together this workout plan to get you ready for anything! This one might not be rated "Expert", but it's not something to take lightly! Mixing Things UpAs you can see, there are no r... more

Unless you're a bodybuilder, getting leaner is probably something on your To-Do List. Zach Moore, CSCS has put together this workout plan to get you ready for anything!

This one might not be rated "Expert", but it's not something to take lightly!

Mixing Things Up

As you can see, there are no repeated exercises in this workout plan - no getting stuck in a rut here! This is going to keep your body guessing, and also have you feeling like a whole new person after 30 days.

Try to stick with the rest times and supersets as strictly as possible.

Get the Most Out of Your Workouts

If you aren't giving it your best effort in the gym, you're wasting your time, and a quality workout plan is not going to do much for you. Do yourself a favor and go all-out with this high-quality program! You won't be disappointed!

There are some important tips in the notes of each workout day, so make sure to check those!

We'd like to thank Zach Moore of ZMoore.com (read his interview on our blog HERE) for designing this workout plan to celebrate the release of our iOS App!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
3 sets, 5 reps, 01:30 rest
3 5 -- 01:30
Chest / Beginner
3 sets, 8 reps, 01:30 rest
3 8 -- 01:30
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 20 reps, 00:30 rest
2 20 -- 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

For the Pallof Press exercise once you pull the cable out all the way you are going to hold that position for the number of seconds listed above. Make sure you do both sides.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Unless you're a bodybuilder, getting leaner is probably something on your To-Do List. Zach Moore, CSCS has put together this workout plan to get you ready for anything! This one might not be rated "Expert", but it's not something to take lightly! Mixing Things UpAs you can see, there are no r... more

Unless you're a bodybuilder, getting leaner is probably something on your To-Do List. Zach Moore, CSCS has put together this workout plan to get you ready for anything!

This one might not be rated "Expert", but it's not something to take lightly!

Mixing Things Up

As you can see, there are no repeated exercises in this workout plan - no getting stuck in a rut here! This is going to keep your body guessing, and also have you feeling like a whole new person after 30 days.

Try to stick with the rest times and supersets as strictly as possible.

Get the Most Out of Your Workouts

If you aren't giving it your best effort in the gym, you're wasting your time, and a quality workout plan is not going to do much for you. Do yourself a favor and go all-out with this high-quality program! You won't be disappointed!

There are some important tips in the notes of each workout day, so make sure to check those!

We'd like to thank Zach Moore of ZMoore.com (read his interview on our blog HERE) for designing this workout plan to celebrate the release of our iOS App!

Elliptical Trainer Cardio Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

If you prefer you can sub out the elliptical trainer for the treadmill, stationary, etc. you can.

Cardio Breakdown

- 5 minutes warm up
- 30 seconds full speed/2 minutes slow recovery pace x 6 rounds
- 10 minutes cool down

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Unless you're a bodybuilder, getting leaner is probably something on your To-Do List. Zach Moore, CSCS has put together this workout plan to get you ready for anything! This one might not be rated "Expert", but it's not something to take lightly! Mixing Things UpAs you can see, there are no r... more

Unless you're a bodybuilder, getting leaner is probably something on your To-Do List. Zach Moore, CSCS has put together this workout plan to get you ready for anything!

This one might not be rated "Expert", but it's not something to take lightly!

Mixing Things Up

As you can see, there are no repeated exercises in this workout plan - no getting stuck in a rut here! This is going to keep your body guessing, and also have you feeling like a whole new person after 30 days.

Try to stick with the rest times and supersets as strictly as possible.

Get the Most Out of Your Workouts

If you aren't giving it your best effort in the gym, you're wasting your time, and a quality workout plan is not going to do much for you. Do yourself a favor and go all-out with this high-quality program! You won't be disappointed!

There are some important tips in the notes of each workout day, so make sure to check those!

We'd like to thank Zach Moore of ZMoore.com (read his interview on our blog HERE) for designing this workout plan to celebrate the release of our iOS App!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
--
Chest / Beginner
--
Glutes / Intermediate
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

One-Arm Standing Cable Row reps are listed per arms. Single-Arm Barbell Farmers Walk distance is 50 ft each side per rep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Unless you're a bodybuilder, getting leaner is probably something on your To-Do List. Zach Moore, CSCS has put together this workout plan to get you ready for anything! This one might not be rated "Expert", but it's not something to take lightly! Mixing Things UpAs you can see, there are no r... more

Unless you're a bodybuilder, getting leaner is probably something on your To-Do List. Zach Moore, CSCS has put together this workout plan to get you ready for anything!

This one might not be rated "Expert", but it's not something to take lightly!

Mixing Things Up

As you can see, there are no repeated exercises in this workout plan - no getting stuck in a rut here! This is going to keep your body guessing, and also have you feeling like a whole new person after 30 days.

Try to stick with the rest times and supersets as strictly as possible.

Get the Most Out of Your Workouts

If you aren't giving it your best effort in the gym, you're wasting your time, and a quality workout plan is not going to do much for you. Do yourself a favor and go all-out with this high-quality program! You won't be disappointed!

There are some important tips in the notes of each workout day, so make sure to check those!

We'd like to thank Zach Moore of ZMoore.com (read his interview on our blog HERE) for designing this workout plan to celebrate the release of our iOS App!

28 person started this plan

Workout Goals

  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Chin-Up Bar
  • Exercise Mat
  • Dumbbells
  • Elliptical Machine
  • Stationary Cycle
  • Barbell
Show All
Zach Moore's Lean & Mean Workout Plan

28 person started this plan

Workout Goals

  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Chin-Up Bar
  • Exercise Mat
  • Dumbbells
  • Elliptical Machine
  • Stationary Cycle
  • Barbell
Show All