Three Weeks To Lean!

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!

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.

Workout Mean, And Get Lean.
The Idea Behind This Program Is To Eat Clean, Workout Mean, And Get Lean.

Meal Plan

Meal One
Weight Training Days

Protein Shake 1 1/2 Servings


Coffee 1 Cup


Water


Cardio Days

Nothing


Meal Two
Weight Training Days

Protein Bar 1

OR

Protein Shake 1 Serving


Yogurt or Banana


Cardio Days

Protein Bar 1

OR

Protein Shake 1 Serving


Oatmeal 1/2 Handful


Meal Three
Weight Training Days

Chicken Breats 2


Rice 1 Handful

OR

Medium Potato 1


Veggies


Cardio Days

Chicken Breats 2


Veggies


Meal Four
Weight Training Days

Protein Shake 1 1/2 Servings


Apple 1

OR

Protein Bar 1


Cardio Days

Protein Shake 1 1/2 Servings


Apple 1


Meal Five
Weight Training Days

Chicken or Turkey Breast 2


veggies


Small Potato


Cardio Days

Chicken or Turkey Breast 2


veggies


Meal Six
Weight Training Days

Protein Shake 1 1/2 Servings


Cardio Days

Protein Shake 1 1/2 Servings


Guidlines

  • Water only, no diet sodas or juices
  • Never miss meals
  • You can have one cheat day per week only
Drink Just Water.
During This Program Do Not Drink Diet Sodas Or Juices, Just Water.

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: Legsicon
1

Leg Press

4 sets of 8-10 reps
Leg Press Leg Press

2

Leg Extensions

4 sets of 8-10 reps
Leg Extensions Leg Extensions

3

Seated Leg Curl

4 sets of 8-10 reps
Seated Leg Curl Seated Leg Curl

4
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

5

Hanging Leg Raise

4 sets to failure
Hanging Leg Raise Hanging Leg Raise

6

Running, Treadmill

25 minutes
Running, Treadmill Running, Treadmill

Day 2: Back/Chesticon
1

Bent Over Barbell Row

4 sets of 8-10 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Wide-Grip Lat Pulldown

4 sets of 8-10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Wide-Grip Barbell Bench Press

4 sets of 8-10 reps
Wide-Grip Barbell Bench Press Wide-Grip Barbell Bench Press

4

Incline Dumbbell Press

4 sets of 8-10 reps
Incline Dumbbell Press Incline Dumbbell Press

5

Decline Crunch

4 sets to failure
Decline Crunch Decline Crunch

6

Running, Treadmill

25 minutes
Running, Treadmill Running, Treadmill

Day 3: Arms/Shouldersicon
1

Barbell Curl

4 sets of 8-10 reps
Barbell Curl Barbell Curl

2

Hammer Curls

4 sets of 8-10 reps
Hammer Curls Hammer Curls

3

Bench Dips

4 sets to failure
Bench Dips Bench Dips

4
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

5

Dumbbell Shoulder Press

4 sets of 8-10 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

6

Side Lateral Raise

4 sets of 8-10 reps
Side Lateral Raise Side Lateral Raise

7

Crunches

4 sets to failure
Crunches Crunches

8

Dumbbell Side Bend

2 sets to failure
Dumbbell Side Bend Dumbbell Side Bend

9

Running, Treadmill

25 minutes
Running, Treadmill Running, Treadmill

Day 4-7: Rest/Cardioicon

Week Two:

Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):

Day 1: Legsicon
1

Dumbbell Lunges

4 sets of 8-10 reps
Dumbbell Lunges Dumbbell Lunges

2

Leg Extensions

4 sets of 8-10 reps
Leg Extensions Leg Extensions

3

Lying Leg Curls

4 sets of 8-10 reps
Lying Leg Curls Lying Leg Curls

4
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

5

Hanging Leg Raise

4 sets to failure
Hanging Leg Raise Hanging Leg Raise

6

Reverse Crunch

4 sets to failure
Reverse Crunch Reverse Crunch

7

Running, Treadmill

30 minutes
Running, Treadmill Running, Treadmill

Day 2: Back/Chesticon
1

Bent Over Barbell Row

4 sets of 8-10 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Wide-Grip Lat Pulldown

4 sets of 8-10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Bent-Arm Barbell Pullover

4 sets of 8-10 reps
Bent-Arm Barbell Pullover Bent-Arm Barbell Pullover

4
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

5

Incline Dumbbell Press

4 sets of 8-10 reps
Incline Dumbbell Press Incline Dumbbell Press

6

Cable Crossover

4 sets 10-12 reps
Cable Crossover Cable Crossover

7

Decline Crunch

4 sets to failure
Decline Crunch Decline Crunch

8

Crunches

4 sets to failure
Crunches Crunches

9

Running, Treadmill

30 minutes
Running, Treadmill Running, Treadmill

Day 3: Arms/Shouldersicon
1

Dumbbell Bicep Curl

4 sets of 8-10 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

2

Hammer Curls

4 sets of 8-10 reps
Hammer Curls Hammer Curls

3

Dip Machine

4 sets to failure
Dip Machine Dip Machine

4

Triceps Pushdown

4 sets of 8-10 reps
Triceps Pushdown Triceps Pushdown

5

Barbell Shoulder Press

4 sets of 8-10 reps
Barbell Shoulder Press Barbell Shoulder Press

6

Side Lateral Raise

4 sets of 8-10 reps
Side Lateral Raise Side Lateral Raise

7

Air Bike

4 sets to failure
Air Bike Air Bike

8

Dumbbell Side Bend

2 sets to failure
Dumbbell Side Bend Dumbbell Side Bend

9

Running, Treadmill

30 minutes
Running, Treadmill Running, Treadmill

Days 4-7: Rest/Cardioicon

Week Three

Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):

Day 1: Legsicon
1

Dumbbell Squat

4 sets of 8-10 reps
Dumbbell Squat Dumbbell Squat

2

Leg Extensions

4 sets of 8-10 reps
Leg Extensions Leg Extensions

3

Seated Leg Curl

4 sets of 8-10 reps
Seated Leg Curl Seated Leg Curl

4
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

5

Hanging Leg Raise

4 sets to failure
Hanging Leg Raise Hanging Leg Raise

6

Reverse Crunch

4 sets to failure
Reverse Crunch Reverse Crunch

7

Running, Treadmill

30 minutes
Running, Treadmill Running, Treadmill

Day 2: Back/Chesticon
1

One-Arm Dumbbell Row

4 sets of 8-10 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

2

Bent Over Barbell Row

4 sets of 8-10 reps
Bent Over Barbell Row Bent Over Barbell Row

3

Bent-Arm Barbell Pullover

4 sets of 8-10 reps
Bent-Arm Barbell Pullover Bent-Arm Barbell Pullover

4
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

5

Incline Dumbbell Press

4 sets of 8-10 reps
Incline Dumbbell Press Incline Dumbbell Press

6

Cable Crossover

4 sets 10-12 reps
Cable Crossover Cable Crossover

7

Decline Crunch

4 sets to failure
Decline Crunch Decline Crunch

8

Crunches

4 sets to failure
Crunches Crunches

9

Running, Treadmill

30 minutes
Running, Treadmill Running, Treadmill

Day 3: Arms/Shouldersicon
1

Barbell Curl

4 sets of 8-10 reps
Barbell Curl Barbell Curl

2

Hammer Curls

4 sets of 8-10 reps
Hammer Curls Hammer Curls

3

Tricep Dumbbell Kickback

4 sets of 8-10 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

4

Triceps Pushdown

4 sets of 8-10 reps
Triceps Pushdown Triceps Pushdown

5

Barbell Shoulder Press

4 sets of 8-10 reps
Barbell Shoulder Press Barbell Shoulder Press

6

Side Lateral Raise

4 sets of 8-10 reps
Side Lateral Raise Side Lateral Raise

7

Front Dumbbell Raise

4 sets of 8-10 reps
Front Dumbbell Raise Front Dumbbell Raise

8

Crunches

4 sets to failure
Crunches Crunches

9

Air Bike

4 sets to failure
Air Bike Air Bike

10

Running, Treadmill

30 minutes
Running, Treadmill Running, Treadmill

Days 4-7: Rest/Cardioicon

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.