The Idea Behind This Program Is To Eat Clean, Workout Mean, And Get 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! 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.
The following is your Three Routines To Lean Workout Plan
Workouts for three days (pick a weight you will get good burn from 70% of the way through the set)
Routine One: 4 weeks
- 5-10 warm up with Abs exercises
Day 1: Butt and Legs
Bridge: 10 times
Diamond Crunch: 10 times
Torso Twist: 10 times
Reverse Crunch: 10 times
Main Muscle Worked: Lower Back Other Muscles: Glutes, Hamstrings |
Set 1: 50 lbs, 8-10 reps Set 2: 60 lbs, 6-8 reps Set 3: 70 lbs, 4-6 reps |
- Leg Press: 4 sets
Set 1: 50 lbs, 8-10 reps
Set 2: 60 lbs, 6-8 reps
Set 3: 70 lbs, 4-6 reps
- Leg Extension: 4 sets
Set 1: 50 lbs, 8-10 reps
Set 2: 60 lbs, 6-8 reps
Set 3: 70 lbs, 4-6 reps
- Cool Down Cardio (Thread Mill): 25 minutes or stretch
Day 2: Back/Chest/Arms/Shoulders
Bent Over Barbell Row:
4 sets of Medium rope 10-12 reps
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Barbell Biceps Curls:
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Dumbbell Hammer Curls:
4 sets of 10 lbs, 10-12 reps
Triceps Rope Pushdowns:
4 sets of 20 lbs, 10-12 reps
Main Muscle Worked: Triceps
Side Lateral Raises:
4 sets of 10 lbs 10-12 reps
Main Muscle Worked: Shoulders
3 sets of 12-14
Main Muscle Worked: Abdominals
Other Muscles: Lower Back
Other Muscles: Lower Back
Back Extension:
3 sets of 12-14
Main Muscle Worked: Lower BackOther Muscles: Glutes, Hamstrings
3 sets of 12-14
Main Muscle Worked: Abdominals
3 sets of 12-14
- Cardio: 25 minutes
- Bench Dips: 4 sets to failure: Main muscle: Triceps, others: chest, shoulders
- Dumbbell Shoulder Presses: 4 sets of 8-10 reps: Main Muscle: Shoulders, others: Triceps
- Crunches: 4 sets to failure
- Cardio: 25 minutes
- Lying Leg Curl: 4 sets of 8-10 reps
- Hyperextensions: 4 sets to failure
- Reverse Crunches: 4 sets to failure
- Barbell Pullover: 4 sets of 8-10 reps
- Bench Press: 4 sets of 8-10 reps
- Cable Crossovers: 4 sets 10-12 reps
- Decline Crunches: 4 sets to failure
- Crunches: 4 sets to failure
- Cardio: 30 minutes
Routine Two: 4 Weeks
Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):
Day 1: Butts and Legs
Set 1: 20 lbs each, 8-10 reps
Set 2: 25 lbs each, 6-8 reps
Set 3: 30 lbs each, 4-6 reps
Set 4: 35 lbs each, 4 reps
Other Muscles: Calves, Glutes, Hamstrings
Dumbbell Squat: 4 Sets
Set 1: 20 lbs each, 8-10 reps
Set 2: 25 lbs each, 6-8 reps
Set 3: 30 lbs each, 4-6 reps
Set 4: 35 lbs each, 4 reps
Other Muscles: Calves, Glutes, Hamstrings,
One-Legged Cable Kickback
Dump Bell Lunges: 4 sets
Set 1: 20 lbs, 8-10 reps
Set 2: 30 lbs, 6-8 reps
Set 3: 40 lbs, 4-6 reps
Set 4: 50 lbs, 4 reps
Main Muscle Worked: Glutes
Other Muscles: Hamstrings
Cable Hip Adduction
Dump Bell Lunges: 4 sets
Set 1: 20 lbs, 8-10 reps
Set 2: 30 lbs, 6-8 reps
Set 3: 40 lbs, 4-6 reps
Set 4: 50 lbs, 4 reps
Hip Lift with Weight on the Stomach: 4 Sets
Set 1: 20 lbs, 8-10 reps
Set 2: 30 lbs, 6-8 reps
Set 3: 40 lbs, 4-6 reps
Set 4: 50 lbs, 4 reps
Main Muscle Worked: Glutes
Other Muscles: Calves, Hamstrings
Other Muscles: Calves, Hamstrings
Day 2: Back/Chest/Arm/Shoulders
- Cardio: 25 minutes
4 sets of 10 lbs each, 10-12 reps
Main Muscle Worked: Chest
Other Muscles: Shoulders, TricepsBent Over Barbell Row:
4 sets of 20 lbs, 8-10 reps
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders
Other Muscles: Biceps, Lats, Shoulders
Barbell Bench Press
4 sets of 20 lbs, 8-10 reps
Tricep Dumbbell Kickback
4 sets of 10 lbs, 8-10 reps
Main Muscle Worked: Triceps
Dumbbell Lying Rear Lateral Raise
4 sets of 10 lbs each, 8-10 reps
Main Muscle Worked: Shoulders
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Day 3: AbsDays 4-7: Rest/Cardio
- Dumbbell Biceps Curls: 4 sets of 8-10 reps
- Dumbbell Hammer Curls: 4 sets of 8-10 reps
- Dip Machine: 4 sets to failure
- Triceps Pushdowns: 4 sets of 8-10 reps
- Barbell Shoulder Presses: 4 sets of 8-10 reps
- Side Lateral Raises: 4 sets of 8-10 reps
- Air Bike: 4 sets to failure
- Side Bends: 2 sets to failure
- Cardio: 30 minutes
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
- Dumbbell Squats: 4 sets of 8-10 reps
- Leg Extension: 4 sets of 8-10 reps
- Seated Leg Curls: 4 sets of 8-10 reps
- Hyperextensions: 3 sets to failure
- Hanging Leg Raises: 4 sets to failure
- Reverse Crunches: 4 sets to failure
- Cardio: 30 minutes
Get A Printable Log Of The Legs Workout. Printable Page
PDF Document
Day 2: Back/Chest
- One Arm Dumbbell Row: 4 sets of 8-10 reps
- Bent Over Barbell Row: 4 sets of 8-10 reps
- Barbell Pullover: 4 sets of 8-10 reps
- Bench Press: 4 sets of 8-10 reps
- Incline Dumbbell Press: 4 sets of 8-10 reps
- Cable Crossovers: 4 sets 10-12 reps
- Decline Crunches: 4 sets to failure
- Crunches: 4 sets to failure
- Cardio: 30 minutes
Get A Printable Log Of The Back/Chest Workout.
Day 3: Arms/Shoulders
- Barbell Biceps Curls: 4 sets of 8-10 reps
- Dumbbell Hammer Curls: 4 sets of 8-10 reps
- Triceps Dumbbell Kickbacks: 4 sets of 8-10 reps
- Triceps Pushdowns: 4 sets of 8-10 reps
- Barbell Shoulder Presses: 4 sets of 8-10 reps
- Side Lateral Raises: 4 sets of 8-10 reps
- Dumbbell Front Raises: 4 sets of 8-10 reps
- Crunches: 4 sets to failure
- Air Bike: 4 sets to failure
- Cardio: 30 minutes
Get A Printable Log Of The Arms/Shoulders Workout.
Days 4-7: Rest/Cardio
Meal Plan Before and After Workout
Meals One:
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours
- Chicken cutlet pasta
- Salad
- Fruit
- Water
- Small meals: Eat 1-3 hours
- Thick-crust cheese pizza
- Low-fat Yogurt
- Fruit
- Snack and liquids: 30-60 minutes
- Fruit smoothie made with mango/banana/berries
- low-fat or nonfat milk or yogurt
- Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- Grill Lemmon Chicken
- Rice
- Vegetable
- Water
Cardio Days:
- Grill Chicken Sandwich
- Fruite
- Water
Meal Two:
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours
- Pasta with meat sauce
- Vegetables
- Fruit
- Water/sports drink
- Small meals: Eat 1-3 hours
- Breakfast burrito (scrambled eggs, salsa, low-fat cheese in a flour tortilla)
- Fruit
- Water
- Snack and liquids: 30-60 minutes
- Nuts
- Fruit
- Water
- Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- 1 Protein Bar
- Yogurt or Banana
- Cardio Days:
- 1 Protein Bar
- 1/2 Handful Oatmeal
Meal Three:
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours
- Pho (Beef Noodle Soup)
- Water/sports drink
- Small meals: Eat 1-3 hours
- Bagel or English muffin with jelly and/or peanut butter
- Banana
- Water
- Snack and liquids: 30-60 minutes
- PowerBar® Energy Gel
- Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- 2 Chicken Breasts
- 1 Handful Of Rice or Medium Potato
- Veggies
- Cardio Days:
- 2 Chicken Breasts
- Veggies
Meal Four:
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours
- Bun Rieu (Shrimp Noodle Soup)
- Water/sports drink
- Small meals: Eat 1-3 hours
- Grilled chicken sandwich with frozen low-fat yogurt
- Baked potato with low-fat sour cream or salsa
- Water/sports drink
- Snack and liquids: 30-60 minutes
- Small roll or sandwich made with a banana and honey
- Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- Bake Fish
- Vegetable
- Hand Full Nuts
- Water
Cardio Days
- Protein Bar
- Apple
- Water
Meal Five:
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours:
- Com Tam Suon Nuong (Broken Rice with grill Pork Chop)
- Vegetable
- Water/sports drink
- Small meals: Eat 1-3 hours
- Baked or grilled lean beef, chicken, turkey, or fish
- Steamed rice
- Cooked green beans
- low-fat frozen yogurt
- Fruit
- Water/sports drink
- Snack and liquids: 30-60 minutes
- Low-fat or nonfat yogurt; or fat-free frozen yogurt, gelato, or sorbet
- Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- Cardio Days:
- 2 Chicken or Turkey Breasts
- Veggies
Meal Six:
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours:
- Spaghetti al frutti di mare (Seafood spaghetti)
- Vegetable
- Roasted Potatoes
- Water/sports drink
Small meals: Eat 1-3 hours
- Turkey sub sandwich with tomato, lettuce, and mustard; baked chips
- low-fat frozen yogurt
- Fruit
- Water/sports drink
Snack and liquids: 30-60 minutes
- Nut
- Fruit Energy bar
Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- Vietnamese Table Grill (seafood, beef)
- Vegetable
- Pineapple
- Water
Cardio Days:
- Vietnamese Table Seafood Grill
- Vegetable
- Pineapple
- Water
Guidelines:
- Water only, no diet sodas or juices
- Never miss meals
- You can have one cheat day per week only
- Drink Protein Shake with 2% low fat milk immediately after workout before cool down cardio
- Have good nutrition meal 1 hour after workout
