Kellan Lutz Workout Plan

30 Days / 3 Days per Week / Intermediate

 Gain Mass
 Get Ripped

 Week #1

Kellan Lutz Full Body Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)

Reverse Crunch 3 12 1.0

Medicine Ball V-Up 3 12 1.0

Front Squat to Push Press 3 12 1.0

Push-Up 3 20 1.0

Incline Bench Press 3 12 1.0

Clap Push-Up 3 15 1.0

 Dumbbell Lunge 3 8 1.0

Goblet Squat 3 12 1.0

Notes:
Dumbbell lunge repetitions are listed per leg. The Kellan Lutz workout mixes
weight training exercises, body weight exercises, and explosive movements to
help gain muscle mass and get ripped. A full body workout is good because it
doesn't over work specific muscle groups. All three workouts have abdominal and
oblique exercises in them. This will allow you to really sculpt your midsection and
strengthen your core.
 Day #1
 Day #2
 Day #3

Kellan Lutz Arms & Legs Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)

Hanging Leg Raise 3 12 1.0

Ab Plate Twist 3 12 1.0

Pulse Up 3 12 1.0

Squat 3 12 1.0

Dumbbell Hammer Curl to Lunge to 3 8 1.0

Press

Barbell Curl 3 12 1.0

Lying EZ-Bar Tricep Extension 3 12 1.0

Tricep Pushdown 3 12 1.0

Notes:
 Dumbbell hammer curl to lunge to press repetitions are listed per leg. This
specific workout will help you to get big arms. The Kellan Lutz workout mixes
weight training exercises, body weight exercises, and explosive movements to
help gain muscle mass and get ripped. All three workouts have abdominal and
oblique exercises in them. This will allow you to really sculpt your midsection and
strengthen your core.

 Day #1
 Day #2
 Day #3

Kellan Lutz Upper Body Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)

Reverse Crunch 3 12 1.0

Medicine Ball V-Up 3 12 1.0

Arnold Press 3 12 1.0

Dumbbell Front Raise 3 12 1.0

Lateral Raise 3 12 1.0

Hammer Strength - Incline Bench 3 12 1.0

Press

Machine Chest Press 3 12 1.0

Notes:
All three workouts have abdominal and oblique exercises in them. This will allow
you to really sculpt your midsection and strengthen your core. Dumbbell lunge
repetitions are listed per leg. The Kellan Lutz workout mixes weight training
exercises, body weight exercises, and explosive movements to help gain muscle
mass and get ripped.

 Day #1
 Day #2
 Day #3

 Week #2

Kellan Lutz Full Body Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)

Reverse Crunch 3 15 1.0

Medicine Ball V-Up 3 15 1.0

Front Squat to Push Press 3 15 1.0

Push-Up 3 25 1.0

Incline Bench Press 3 15 1.0

Clap Push-Up 3 20 1.0

Dumbbell Lunge 3 10 1.0

Goblet Squat 3 15 1.0

Notes:
Dumbbell lunge repetitions are listed per leg. The Kellan Lutz workout mixes
weight training exercises, body weight exercises, and explosive movements to
help gain muscle mass and get ripped. A full body workout is good because it
doesn't over work specific muscle groups. All three workouts have abdominal and
oblique exercises in them. This will allow you to really sculpt your midsection and
strengthen your core.

 Day #1
 Day #2
 Day #3
 Kellan Lutz Arms & Legs Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)

Hanging Leg Raise 3 15 1.0

Ab Plate Twist 3 15 1.0

Pulse Up 3 15 1.0

Squat 3 15 1.0

Dumbbell Hammer Curl to Lunge to 3 10 1.0

Press

Barbell Curl 3 15 1.0

Lying EZ-Bar Tricep Extension 3 15 1.0

Tricep Pushdown 3 15 1.0

Notes:
Dumbbell hammer curl to lunge to press repetitions are listed per leg. This
specific workout will help you to get big arms. The Kellan Lutz workout mixes
weight training exercises, body weight exercises, and explosive movements to
help gain muscle mass and get ripped. All three workouts have abdominal and
oblique exercises in them. This will allow you to really sculpt your midsection and
strengthen your core.

 Day #1
 Day #2
 Day #3

Kellan Lutz Upper Body Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)
 Reverse Crunch 3 15 1.0

Medicine Ball V-Up 3 15 1.0

Arnold Press 3 15 1.0

Dumbbell Front Raise 3 15 1.0

Lateral Raise 3 15 1.0

Hammer Strength - Incline Bench 3 15 1.0

Press

Machine Chest Press 3 15 1.0

Notes:
All three workouts have abdominal and oblique exercises in them. This will allow
you to really sculpt your midsection and strengthen your core. Dumbbell lunge
repetitions are listed per leg. The Kellan Lutz workout mixes weight training
exercises, body weight exercises, and explosive movements to help gain muscle
mass and get ripped.

 Day #1
 Day #2
 Day #3

 Week #3

Kellan Lutz Full Body Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)

Reverse Crunch 4 12 1.0

Medicine Ball V-Up 4 12 1.0

 Front Squat to Push Press 4 12 1.0

Push-Up 4 20 1.0

Incline Bench Press 4 12 1.0

Clap Push-Up 4 15 1.0

Dumbbell Lunge 4 8 1.0

Goblet Squat 4 12 1.0

Notes:
Dumbbell lunge repetitions are listed per leg. The Kellan Lutz workout mixes
weight training exercises, body weight exercises, and explosive movements to
help gain muscle mass and get ripped. A full body workout is good because it
doesn't over work specific muscle groups. All three workouts have abdominal and
oblique exercises in them. This will allow you to really sculpt your midsection and
strengthen your core.

 Day #1
 Day #2
 Day #3

Kellan Lutz Arms & Legs Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)

Hanging Leg Raise 4 12 1.0

Ab Plate Twist 4 12 1.0

Pulse Up 4 12 1.0

Squat 4 12 1.0

Dumbbell Hammer Curl to Lunge to 4 8 1.0

 Press

Barbell Curl 4 12 1.0

Lying EZ-Bar Tricep Extension 4 12 1.0

Tricep Pushdown 4 12 1.0

Notes:
Dumbbell hammer curl to lunge to press repetitions are listed per leg. This
specific workout will help you to get big arms. The Kellan Lutz workout mixes
weight training exercises, body weight exercises, and explosive movements to
help gain muscle mass and get ripped. All three workouts have abdominal and
oblique exercises in them. This will allow you to really sculpt your midsection and
strengthen your core.

 Day #1
 Day #2
 Day #3

Kellan Lutz Upper Body Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)

Reverse Crunch 4 12 1.0

Medicine Ball V-Up 4 12 1.0

Arnold Press 4 12 1.0

Dumbbell Front Raise 4 12 1.0

Lateral Raise 4 12 1.0

Hammer Strength - Incline Bench 4 12 1.0

Press
 Machine Chest Press 4 12 1.0

Notes:
All three workouts have abdominal and oblique exercises in them. This will allow
you to really sculpt your midsection and strengthen your core. Dumbbell lunge
repetitions are listed per leg. The Kellan Lutz workout mixes weight training
exercises, body weight exercises, and explosive movements to help gain muscle
mass and get ripped.
 Day #1
 Day #2
 Day #3

 Week #4

Kellan Lutz Full Body Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)

Reverse Crunch 4 15 1.0

Medicine Ball V-Up 4 15 1.0

Front Squat to Push Press 4 15 1.0

Push-Up 4 25 1.0

Incline Bench Press 4 15 1.0

Clap Push-Up 4 20 1.0

Dumbbell Lunge 4 10 1.0

Goblet Squat 4 15 1.0

 Notes:
Dumbbell lunge repetitions are listed per leg. The Kellan Lutz workout mixes
weight training exercises, body weight exercises, and explosive movements to
help gain muscle mass and get ripped. A full body workout is good because it
doesn't over work specific muscle groups. All three workouts have abdominal and
oblique exercises in them. This will allow you to really sculpt your midsection and
strengthen your core.

 Day #1
 Day #2
 Day #3

Kellan Lutz Arms & Legs Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)

Hanging Leg Raise 4 15 1.0

Ab Plate Twist 4 15 1.0

Pulse Up 4 15 1.0

Squat 4 15 1.0

Dumbbell Hammer Curl to Lunge to 4 10 1.0

Press

Barbell Curl 4 15 1.0

Lying EZ-Bar Tricep Extension 4 15 1.0

Tricep Pushdown 4 15 1.0

Notes:
Dumbbell hammer curl to lunge to press repetitions are listed per leg. This
specific workout will help you to get big arms. The Kellan Lutz workout mixes
weight training exercises, body weight exercises, and explosive movements to
help gain muscle mass and get ripped. All three workouts have abdominal and
 oblique exercises in them. This will allow you to really sculpt your midsection and
strengthen your core.

 Day #1
 Day #2
 Day #3

Kellan Lutz Upper Body Workout

Sets/ Reps/ Rest

Exercise Distance Time (min)

Reverse Crunch 4 15 1.0

Medicine Ball V-Up 4 15 1.0

Arnold Press 4 15 1.0

Dumbbell Front Raise 4 15 1.0

Lateral Raise 4 15 1.0

Hammer Strength - Incline Bench 4 15 1.0

Press

Machine Chest Press 4 15 1.0

Notes:
All three workouts have abdominal and oblique exercises in them. This will allow
you to really sculpt your midsection and strengthen your core. Dumbbell lunge
repetitions are listed per leg. The Kellan Lutz workout mixes weight training
exercises, body weight exercises, and explosive movements to help gain muscle
mass and get ripped.