The Ultimate Lean Muscle Training Plan

The Ultimate Lean Muscle Training Plan

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.

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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

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