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.

Three Weeks To Lean!

The idea behind this program is to eat clean, workout mean, and get lean.

Meal Plan

Weight-Training Days

Meal 1
Protein Shake
1 1/2 servings
Coffee
1 cup
Water
1 glass
Meal 2
Protein Bar (or 1 protein shake)
1
Yogurt (or banana)
1 serving
Meal 3
Chicken
2 breasts
Potato (or 1 handful rice)
1 medium
Vegetables
1 serving
Meal 4
Protein Shake
1 1/2 servings
Apple (or protein bar)
1
Meal 5
Chicken (or turkey)
1 breast
Vegetables
1 serving
Potato
1 small
Meal 6
Protein Shake
1 1/2 servings

Cardio Days

Meal 1: Fasted Cardio
Meal 2
Protein Bar (or protein shake)
1
Oatmeal
1/2 handful
Meal 3
Chicken
2 breasts
Vegetables
1 serving
Meal 4
Protein Shake
1 1/2 servings
Apple
1
Meal 5
Chicken (or turkey)
2 breasts
Vegetables
1 serving
Meal 6
Protein Shake
1 1/2 servings

Guidelines

  • Water only, no diet sodas or juices
  • Never miss meals
  • You can have one cheat day per week only
Three Weeks To Lean!

During this program do not drink diet sodas or juices, just water.

Workout Plan

The following is your 3 Weeks To Lean Workout Plan:

Week 1

Note: Pick a weight you will get good burn from 70% of the way through the set.

Day 1: Legs
1
Leg Press
4 sets, 8-10 reps
2
Leg Extensions
4 sets, 8-10 reps
3
Seated Leg Curl
4 sets, 8-10 reps
4
Hyperextensions (Back Extensions)
2 sets, Failure
5
Hanging Leg Raise
4 sets, Failure
6
Running, Treadmill
25 min.
Day 2: Back/Chest
1
Bent Over Barbell Row
4 sets, 8-10 reps
2
Wide-Grip Lat Pulldown
4 sets, 8-10 reps
3
Wide-Grip Barbell Bench Press
4 sets, 8-10 reps
4
Incline Dumbbell Press
4 sets, 8-10 reps
5
Decline Crunch
4 sets, Failure
6
Running, Treadmill
25 min.
Day 3: Arms/Shoulders
1
Barbell Curl
4 sets, 8-10 reps
2
Hammer Curls
4 sets, 8-10 reps
3
Bench Dips
4 sets, Failure
4
Triceps Pushdown - Rope Attachment
4 sets, 8-10 reps
5
Dumbbell Shoulder Press
4 sets, 8-10 reps
6
Side Lateral Raise
4 sets, 8-10 reps
7
Crunches
4 sets, Failure
8
Dumbbell Side Bend
2 sets, Failure
9
Running, Treadmill
25 min.
Days 4-7: Rest/Cardio

Week 2

Note: Pick a weight you will get good burn from 70% of the way through the set.

Day 1: Legs
1
Dumbbell Lunges
4 sets, 8-10 reps
2
Leg Extensions
4 sets, 8-10 reps
3
Lying Leg Curls
4 sets, 8-10 reps
4
Hyperextensions (Back Extensions)
4 sets, Failure
5
Hanging Leg Raise
4 sets, Failure
6
Reverse Crunch
4 sets, Failure
7
Running, Treadmill
30 min.
Day 2: Back/Chest
1
Bent Over Barbell Row
4 sets, 8-10 reps
2
Wide-Grip Lat Pulldown
4 sets, 8-10 reps
3
Bent-Arm Barbell Pullover
4 sets, 8-10 reps
4
Barbell Bench Press - Medium Grip
4 sets, 8-10 reps
5
Incline Dumbbell Press
4 sets, 8-10 reps
6
Cable Crossover
4 sets, 10-12 reps
7
Decline Crunch
4 sets, Failure
8
Crunches
4 sets, Failure
9
Running, Treadmill
30 min.
Day 3: Arms/Shoulders
1
Dumbbell Bicep Curl
4 sets, 8-10 reps
2
Hammer Curls
4 sets, 8-10 reps
3
Dip Machine
4 sets, Failure
4
Triceps Pushdown
4 sets, 8-10 reps
5
Barbell Shoulder Press
4 sets, 8-10 reps
6
Side Lateral Raise
4 sets, 8-10 reps
7
Air Bike
4 sets, Failure
8
Dumbbell Side Bend
2 sets, Failure
9
Running, Treadmill
30 min.
Days 4-7: Rest/Cardio

Week 3

Note: Pick a weight you will get good burn from 70% of the way through the set.

Day 1: Legs
1
Dumbbell Squat
4 sets, 8-10 reps
2
Leg Extensions
4 sets, 8-10 reps
3
Seated Leg Curl
4 sets, 8-10 reps
4
Hyperextensions (Back Extensions)
3 sets, Failure
5
Hanging Leg Raise
4 sets, Failure
6
Reverse Crunch
4 sets, Failure
7
Running, Treadmill
30 min.
Day 2: Back/Chest
1
One-Arm Dumbbell Row
4 sets, 8-10 reps
2
Bent Over Barbell Row
4 sets, 8-10 reps
3
Bent-Arm Barbell Pullover
4 sets, 8-10 reps
4
Barbell Bench Press - Medium Grip
4 sets, 8-10 reps
5
Incline Dumbbell Press
4 sets, 8-10 reps
6
Cable Crossover
4 sets, 10-12 reps
7
Decline Crunch
4 sets, Failure
8
Crunches
4 sets, Failure
9
Running, Treadmill
30 min.
Day 3: Arms/Shoulders
1
Barbell Curl
4 sets, 8-10 reps
2
Hammer Curls
4 sets, 8-10 reps
3
Tricep Dumbbell Kickback
4 sets, 8-10 reps
4
Triceps Pushdown
4 sets, 8-10 reps
5
Barbell Shoulder Press
4 sets, 8-10 reps
6
Side Lateral Raise
4 sets, 8-10 reps
7
Front Dumbbell Raise
4 sets, 8-10 reps
8
Crunches
4 sets, Failure
9
Air Bike
4 sets, Failure
10
Running, Treadmill
30 min.
Days 4-7: Rest/Cardio

Conclusion

This 3 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

David Gluhareff

Since I can remember I was big. I decided to commit to myself to losing weight and making a life change. Since then I've lost over 100 pounds and ha

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