| Are you looking for that get lean program? If you are then this is it. The following is a lean out program for lifters who are stuck in a rut or who are just looking for a change! |
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Are you looking for that get lean program? If you are then this is it. The following is a lean out program for lifters who are stuck in a rut or who are just looking for a change! The reps are not too high because you need to focus on strength and earning or keeping the muscle you do have.
You will not get huge off of this program because the meal plan is not too high in complex carbohydrates and there is only enough protein to be consumed for a slight gain in muscle, but mostly a maintenance amount to help you keep what you already have. The idea behind this program is to eat clean, workout mean, and get lean.
After about the first week you will notice your body taking shape already. Weeks two and three will be wonderful for the person who really sticks with the program.
Meal Plan
Meal One
Weight training days – shake w/50% more powder + coffee + water
Cardio days – nothing
Meal Two
Weight training days – bar or shake + yogurt or banana
Cardio days – bar or shake + half hand of oatmeal
Meal Three
Weight training days – two chicken breasts + handful of rice or medium potato + veggies
Cardio days – two chicken breasts + veggies
Meal Four
Weight training days – shake w/50% more powder + apple or 30–35 gram bar
Cardio days – shake w/50% more powder + apple
Meal Five
Weight training days – two chicken or turkey breasts or about 35 grams of lean meat with veggies and small potato
Cardio days – two chicken or turkey breasts or about 35 grams of lean meat with veggies
Meal Six
Weight training days – shake w/50% more powder
Cardio days – shake with 50% more powder
- Water only, no diet sodas or juices
- Never miss meals
- You can have one cheat day per week only
Workout Plan
The following is your Three Weeks To Lean Workout Plan:
Week One:
Workouts for three days (pick a weight you will get good burn from 70% of
the way through the set):
Day 1: Legs
Warm-up - 10 min.
Leg press machine - 4 sets 8-10 reps
Any leg extension machine - 4 sets 8-10 reps
Any leg curl machine - 4 sets 8-10 reps
Hyperextensions - two sets until failure
Calf work will come from cardio
Hanging leg raises for abs - 4 sets until failure
Twenty five min. cardio of bike, elliptical, or treadmill
 Click here for printable workout log!
Day 2: Back and Chest
Warm-up - 10 min.
Hammer low row - 4 sets 8-10 reps
Hammer high row - 4 sets 8-10 reps
Hammer wide chest - 4 sets 8-10 reps
Incline dumbbell press - 4 sets 8-10 reps
Decline bench sit-ups for abs - 4 sets until burn
25 min. cardio
Click here for printable workout log!
Day 3: Arms and Shoulders
Warm-up - 10 min.
Barbell biceps curls - 4 sets 8-10 reps
Dumbbell hammer curls - 4 sets 8-10 reps
Triceps dips on bench - 4 sets until burn
Triceps rope press downs - 4 sets 8-10 reps
Dumbbell shoulder presses standing - 4 sets 8-10 reps
Dumbbell shoulder side lateral raises - 4 sets 8-10 reps
Crunches with knees bent feet flat - 4 sets till burn
Side bends for
obliques - 2 sets each side until burn
25 min. cardio
Click here for printable workout log!
Week Two:
Workouts for three days (pick a weight you will get good burn from 70% of
the way through the set):
Day 1: Legs
Warm-up - 10 min.
Lunges - 4 sets 8-10 reps
Any leg extension machine - 4 sets 8-10 reps
Lying leg curl machine - 4 sets 8-10 reps
Hyperextensions four sets until failure
Calf work will come from cardio
Hanging leg raises and backward hyperextensions for abs - 4 sets till failure
Thirty min. cardio of bike, elliptical, or treadmill
Click here for printable workout log!
Day 2: Back and Chest
Warm-up - 10 min.
Hammer low row - 4 sets 8-10 reps
Hammer high row - 4 sets 8-10 reps
Nautilus pullover machine - 4 sets 8-10 reps
Hammer wide chest - 4 sets 8-10 reps
Incline dumbbell press - 4 sets 8-10 reps
Cable crossovers - 4 sets 10-12 reps
Decline bench sit-ups and regular crunches for abs - 4 sets until burn
30 min. cardio
Click here for printable workout log!
Day 3: Arms and Shoulders
Warm-up - 10 min.
Dumbbell biceps curls - 4 sets 8-10 reps
Dumbbell hammer curls - 4 sets 8-10 reps
Triceps dips on dip machine or arms of hyper extension - 4 sets until burn
Triceps straight bar press downs - 4 sets 8-10 reps
Barbell shoulder presses standing - 4 sets 8-10 reps
Dumbbell shoulder side lateral raises - 4 sets 8-10 reps
Alternating crunches with knees up and leg kicks - 4 sets till burn
Side
bends for obliques - 2 sets each side until burn
30 min. cardio
Click here for printable workout log!
Week Three:
Workouts for three days (pick a weight you will get good burn from 70% of
the way through the set):
Day 1: Legs
Warm-up - 10 min.
Dumbbell squats - 4 sets 8-10 reps
Any leg extension machine - 4 sets 8-10 reps
Seated leg curl machine - 4 sets 8-10 reps
Hyperextensions w/25 pound plate - three sets until failure
Calf work will come from cardio
Hanging leg raises and backward hyperextensions w/25 pound plate for abs - 4
sets until failure
Thirty min. cardio of bike, elliptical, or treadmill
Click here for printable workout log!
Day 2: Back and Chest
Warm-up - 10 min.
One arm dumbbell row - 4 sets 8-10 reps
Hammer high row reverse grip - 4 sets 8-10 reps
Nautilus pullover machine - 4 sets 8-10 reps
Flat bench chest press - 4 sets 8-10 reps
Incline dumbbell press - 4 sets 8-10 reps
Cable crossovers - 4 sets 10-12 reps
Decline bench sit-ups w/25 pound plate and regular crunches for abs - 4 sets
until burn
30 min. cardio
Click here for printable workout log!
Day 3: Arms and Shoulders
Warm-up - 10 min.
Barbell biceps curls - 4 sets 8-10 reps
Dumbbell hammer curls - 4 sets 8-10 reps
Triceps dumbbell kickbacks - 4 sets 8-10 reps until burn
Triceps straight bar press downs - 4 sets 8-10 reps
Barbell shoulder presses standing - 4 sets 8-10 reps
Dumbbell shoulder side lateral raises - 4 sets 8-10 reps
Dumbbell front shoulder raises - 4 sets 8-10 reps
Alternating crunches with knees up and leg kicks - 4 sets till burn
Black
v obliques w/ 15 pound dumbbell - 2 sets each side until burn
30 min. cardio
Click here for printable workout log!
Conclusion
This three-week plan should get you going in the right direction! Make sure you get at least eight hours of sleep at night and a nap in the afternoon if possible. Try to keep stress to a minimum and get your life and workouts structured so your mind will be clear to stay focused on your workouts.
If you fall off the wagon with your diet, then jump right back on and never give-up!
About The Author
David Gluhareff, CFT, lost over one hundred pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a fifty thousand dollar a year business, in a small town in Virginia, by the time he was twenty-five years old. To contact David Gluhareff, CFT (ISSA), go to www.trainwithdave.com.
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Thanks,
trainwithdaveg@yahoo.com
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