3 Month Workout Plan For Lean Muscle

6 week workout program to build muscle please read this before you start.

3 month workout plan for lean muscle. You want the tight abs and vascular leanness and you re willing to do what it takes to get there. Its focus is to help increase muscle gain and strength. How does the plan work. The lean mass 15 routine divides body part training over three days.

If you re natty a natural lifter the research suggests that lean muscle growth could be anywhere from 0 5 pounds per month if you ve been training for over 3 years to 2 pounds if you ve only been training for 12 months or so. If your bodyfat levels tend to rise easily then mass plan c will help lean you out without compromising your muscle gains. With some hard work motivation and the right tools you ll be able to transform your body by shredding fat and boosting lean mass. The name of the game right now is single digit body fat.

Workout 2 daily cardio. Once you have understood the above mentioned facts about gaining lean muscle it s time to let you through 3 workout routine designed to get you to your goals. To achieve this we ve split your workouts into 3 distinct phases. The muscle transformation workout.

Workout 1 daily cardio. Another model suggests that muscle gain looks like this. Especially if you are a beginner the workout plan is a 3 6 day split you can follow for the next 6 weeks to build muscle. Workout 2 daily cardio.

The first workout routine mentioned below is a weekly split workout routine that targets every body part once a week. Workout 3 daily cardio. This week by week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential. Day 1 focuses on back biceps and forearms.

Day 2 is chest and triceps. It is written to focus on increasing hypertrophy by performing 2 4 exercises for each muscle group during that muscle s training day for 3 5 sets and 6 12 reps although we ll keep everything 8 here. Now that we understand the basic principles to apply when creating a workout spanning 3 months let s look at a complete plan with guidelines for maximum mass gain. You ve got 3 months to put a real dent in your training.

Minimize or eliminate most shocking techniques like forced or assisted reps excessive drop sets negatives and partials. The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle. The rep tempo should be slow as time under. Workout 1 daily cardio.

1 1 5 of total body weight per month. This plan drops your daily calorie count to about 18 per pound of bodyweight while keeping protein at about 2 grams per pound and dropping carbs to about 1 75 grams per pound. Also before we get started you can download the pdf for the muscle gain workout plan.