Gain muscle or get lean? It’s an age-old conundrum that plagues physique-builders the world over. To those looking for both it can often feel like the Judgment of Solomon—an agonizing choice that inevitably leads to an all-or-nothing scenario. However, there is a way, but it ain’t easy. yet if you’re willing to put in the effort, lean mass can be yours. The question is: Are you willing—and ready?
Before commencing any form of physical activity always ensure you are sufficiently hydrated, completed an effective warm-up specific to your workout and have consumed a good source of protein at least 30min before you begin.
This workout trains body as whole over three workouts.
Week 1-4
| Exercise | Sets | Reps/Time |
| Incline dumbbell press | 3 | 8-12 |
| Barbell Bench press | 3 | 8-12 |
| Dumbbell Flyes | 3 | 8-12 |
| Dumbbell shoulder press | 3 | 8-12 |
| Upright rows | 3 | 8-12 |
| Bench over lateral raises | 3 | 8-12 |
| Cable extensions | 3 | 8-12 |
| Bodyweight dips between benches | 3 | 8-12 |
Rest
| Exercise | Sets | Reps/Time |
| Barbell squats | 3 | 8-12 |
| Walking lunges | 3 | 8-12 |
| Leg extentions | 3 | 8-12 |
| Leg curls | 3 | 8-12 |
| Stiff legged deadlifts | 3 | 8-12 |
| Standing calve raise | 3 | 8-12 |
| Seated calve raise | 3 | 8-12 |
| Rope crunches | 3 | 8-12 |
| Reverse crunches | 3 | 8-12 |
Rest
| Exercise | Sets | Reps/Time |
| Lat pulldown | 3 | 8-12 |
| Seated rows | 3 | 8-12 |
| Narrow grip pulldown | 3 | 8-12 |
| One arm dumbbell rows | 3 | 8-12 |
| Incline dumbbell curls | 3 | 8-12 |
| Preacher curls | 3 | 8-12 |
| Hammer curls | 3 | 8-12 |
Rest
Rest
