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Lean workout plan pdf. The workout program to build lean muscle. Within the first workout 1 row you will write down the actual weight and reps you completed for each set. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. 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. You will definitely see positive results within that timeframe if you stick with your program. The lean body challenge program is designed to be a 12 week program. Dumbbell step up 2 3 12 15 glutes 4.
Increase total weekly load volume without causing excessive fatigue or injury. Using this routine you will train one body part per day for duration of 5 days. For those occasions we ve got you covered with a 6 week long 5 day workout routine. Once you finish the 12 weeks and account for your success you can keep the program going until you reach your goals.
14 day at h. Workout log template 2 how to use the monthly workout log template. To do this effectively you. Barbell hip thrust 3 6 12.
Before starting your workout fill in the exercises you plan to complete along with the targeted sets and reps. Also before we get started you can download the pdf for the muscle gain workout plan. Overall the program has two main aims. Dumbbell lunge 2 3 12 15 3.
Microsoft word lean mode workout plan by guru mann docx created date. 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. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over training. How the plan works.
6 week workout program to build muscle please read this before you start. 14 day at home workout guide the 14 day at home workout guide is a full body fat burn program designed to target your entire body with different styles of training across 14 days. Squat 3 4 6 12 2. Go as heavy as your form allows you and aim to add weight each week.
10 30 2015 4 48 22 am. This workout plan takes you from your current starting point to lean and mean in 12 weeks. This makes it ideal for muscle building.
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