The Ultimate Lean Muscle Training Plan

by | Dec 25, 2014

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

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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

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[restab title=”Day-2 (Rest)”]

Rest

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[restab title=”Day-3″ ]

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

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[restab title=”Day-4 (Rest)”]

Rest

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[restab title=”Day-5″]

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

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Rest

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[restab title=”Day-7 (Rest)”]

Rest

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5 Comments

  1. Mohsin salman

    About. the lean body. muscle

    Reply
  2. Saikat singh

    Great tips

    Reply
  3. kirubakaran

    am looking very lean and am going gym.i want to become muscle.
    what type of protein i want to take

    Reply
  4. mayur

    Where is a legs workout

    Reply

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