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Lean body lean muscle workout plan. Day 1 focuses on back biceps and forearms. These routines focus on high volume which stimulates muscular hypertrophy in the athlete. Follow this tough but rewarding training plan to shock your body into burning fat and building lean muscle to transform your physique. The idea behind this program is to eat clean workout mean and get lean.
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. Overall the program has two main aims. How the plan works. Each of the below programs has its own detail page where you can.
1 a proper warm up is a must it helps prepare your body and mind for the workout minimizes the risk of injury and allows you to perform better. The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle. However if you ve been out of the gym and off your diet for a while then you may need to leave yourself more time like 12 weeks. Coupled with proper nutrition and recovery these programs will help the athlete develop larger stronger muscles.
Before we get into the lean muscle workout plan let s go over some important considerations for optimal training. After about the first week you will notice your body taking shape already. These home workout routines are quick efficient work all major muscles and are very effective for building strength and lean muscle. Six weeks is enough time to get lean about 10 12 body fat if you re about 10 to 15 pounds over what you were.
The rep tempo should be slow as time under. Here are some of the best workout plans for building strong lean muscle. Day 2 is chest and triceps. The lean mass 15 routine divides body part training over three days.
Day 3 is thighs and shoulders with abs done every workout and calves on days 2 and 3. This workout plan takes you from your current starting point to lean and mean in 12 weeks. Go as heavy as your form allows you and aim to add weight each week. Increase total weekly load volume without causing excessive fatigue or injury.
Weeks two and three will be wonderful for the person who really sticks with the program. And you don t have to follow a rigid routine to glean the lean inducing returns.
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