Lean Muscle Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Lean Muscle Workout Plan

Lean Muscle Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Lean Muscle Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
Lean Muscle Chest & Triceps Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The reason you are starting the lean muscle workout with a 5 minute jog is so that you can get your body warm and your blood pumping. Do a dynamic stretch after the 5 minute jog and before the workout. This will allow you to jump right into the workout and get going. Supersets help to create lean muscle because there is not much rest throughout the workout and the reps are higher.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Building lean muscle is the goal of many who are about to embark on an exercise regimen. Whether a person wants to look good for the summer or just wants to improve their general health, getting lean muscle gives you that “cut” look while helping you burn fat with ease. The perfect workout to bui... more

Building lean muscle is the goal of many who are about to embark on an exercise regimen. Whether a person wants to look good for the summer or just wants to improve their general health, getting lean muscle gives you that “cut” look while helping you burn fat with ease. The perfect workout to build lean muscle is, you guessed it, the lean muscle workout routine.

It will give you the exercises you need to maximize your results and you’ll learn how to build lean muscle fast.

Target All Muscles

This lean muscle workout routine develops all of your muscle groups and separates them into 3 workouts per week. Each workout begins with a five minute jog either on a treadmill or outside.

This is a very important part of your lean muscle program and it cannot be neglected, because it warms your body up and makes it less susceptible to injury. After your jog, a quick stretch of the muscles that you will work out for the day will get you ready to go.

Pick the Right Weight

The first lean muscle workout that you will do will help develop your chest, triceps, quadriceps and abdominal muscles. After your jog and stretch, you will start with a bench press exercise.

For every exercise that involves weights, make sure that you pick a weight that you feel comfortable with and that isn’t too easy or too difficult.

It might take some time, but eventually you should find that sweet spot where the last rep is a large struggle to complete. This is your best bet to build lean muscle.

To Rest or Not Rest

You will do three sets of ten repetitions of this workout with a rest time of one minute in between. All of the lean muscle workouts for this day and the other two days will follow the pattern of three sets/ten repetitions, but not all will include a rest.

Other workouts for the first day include triceps extensions, dumbbell flies, and hanging leg raises.

Get Those Abs Involved

The second lean muscle workout of the week will involve your quadriceps, calves, and abdominal muscles. It should be noted that this workout includes plank and side plank exercises. To do these, you will simply hold the plank position for 30-60 seconds for each side plank, and 30-60 seconds for the regular plank.

Since this workout helps develop lean muscle in your quads like the last workout, it is important that you have a rest day in between in order to maximize your results. Remember, working out breaks down your muscles, and it is only with rest and good nutrition that they will repair themselves with more mass.

Make Sure to Follow Form

The last lean muscle workout of the week will again involve your quads and abs, but this time you will work your shoulders, biceps, and middle back muscles. In this workout, you will see the classic bicep curl exercise that will develop lean muscle in your biceps.

Keep in mind that good technique is essential to building lean muscle and reducing the risk of injury. If you are unsure of how to do any of the exercises in this workout routine, simply click on an exercise to see a complete video instructional video with step by step instructions.

See Results In a Month!

If you follow this lean muscle workout routine and get the proper nourishment and rest, you will no doubt see results in the way your body looks within a month.

After the first month, you can explore and make the workout your own by adding different exercises and increasing the difficulty in order to maximize your lean muscle building.

The important thing is that you stay active. Only then will you start to see the body that you’ve always wanted. Now that you know how to build lean muscle it is time to start following the best lean muscle workout available. Start following this Lean Muscle Workout Plan today!

Lean Muscle Legs Workout

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Quads / Intermediate
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 00:00:45
3 00:00:45 --:--
--
--
3 sets, 00:00:45
3 00:00:45 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
--
--
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

The reason you are starting the lean muscle workout with a 5 minute jog is so that you can get your body warm and your blood pumping. Do a dynamic stretch after the 5 minute jog and before the workout. This will allow you to jump right into the workout and get going.

Supersets help to create lean muscle because there is not much rest throughout the workout and the reps are higher.

For the treadmill run at the end you are going to do interval training. This means that you are going to sprint for 30-60 seconds and then jog for 1-3 minutes, without stopping or resting in between. The better shape you get in the sprint time should be longer and the jog time shorter.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Building lean muscle is the goal of many who are about to embark on an exercise regimen. Whether a person wants to look good for the summer or just wants to improve their general health, getting lean muscle gives you that “cut” look while helping you burn fat with ease. The perfect workout to bui... more

Building lean muscle is the goal of many who are about to embark on an exercise regimen. Whether a person wants to look good for the summer or just wants to improve their general health, getting lean muscle gives you that “cut” look while helping you burn fat with ease. The perfect workout to build lean muscle is, you guessed it, the lean muscle workout routine.

It will give you the exercises you need to maximize your results and you’ll learn how to build lean muscle fast.

Target All Muscles

This lean muscle workout routine develops all of your muscle groups and separates them into 3 workouts per week. Each workout begins with a five minute jog either on a treadmill or outside.

This is a very important part of your lean muscle program and it cannot be neglected, because it warms your body up and makes it less susceptible to injury. After your jog, a quick stretch of the muscles that you will work out for the day will get you ready to go.

Pick the Right Weight

The first lean muscle workout that you will do will help develop your chest, triceps, quadriceps and abdominal muscles. After your jog and stretch, you will start with a bench press exercise.

For every exercise that involves weights, make sure that you pick a weight that you feel comfortable with and that isn’t too easy or too difficult.

It might take some time, but eventually you should find that sweet spot where the last rep is a large struggle to complete. This is your best bet to build lean muscle.

To Rest or Not Rest

You will do three sets of ten repetitions of this workout with a rest time of one minute in between. All of the lean muscle workouts for this day and the other two days will follow the pattern of three sets/ten repetitions, but not all will include a rest.

Other workouts for the first day include triceps extensions, dumbbell flies, and hanging leg raises.

Get Those Abs Involved

The second lean muscle workout of the week will involve your quadriceps, calves, and abdominal muscles. It should be noted that this workout includes plank and side plank exercises. To do these, you will simply hold the plank position for 30-60 seconds for each side plank, and 30-60 seconds for the regular plank.

Since this workout helps develop lean muscle in your quads like the last workout, it is important that you have a rest day in between in order to maximize your results. Remember, working out breaks down your muscles, and it is only with rest and good nutrition that they will repair themselves with more mass.

Make Sure to Follow Form

The last lean muscle workout of the week will again involve your quads and abs, but this time you will work your shoulders, biceps, and middle back muscles. In this workout, you will see the classic bicep curl exercise that will develop lean muscle in your biceps.

Keep in mind that good technique is essential to building lean muscle and reducing the risk of injury. If you are unsure of how to do any of the exercises in this workout routine, simply click on an exercise to see a complete video instructional video with step by step instructions.

See Results In a Month!

If you follow this lean muscle workout routine and get the proper nourishment and rest, you will no doubt see results in the way your body looks within a month.

After the first month, you can explore and make the workout your own by adding different exercises and increasing the difficulty in order to maximize your lean muscle building.

The important thing is that you stay active. Only then will you start to see the body that you’ve always wanted. Now that you know how to build lean muscle it is time to start following the best lean muscle workout available. Start following this Lean Muscle Workout Plan today!

Lean Muscle Shoulders, Back, & Bicep Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Shoulders / Intermediate
3 sets, 10 reps
3 10 -- --:--
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

The reason you are starting the lean muscle workout with a 5 minute jog is so that you can get your body warm and your blood pumping. Do a dynamic stretch after the 5 minute jog and before the workout. This will allow you to jump right into the workout and get going. Supersets help to create lean muscle because there is not much rest throughout the workout and the reps are higher.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Building lean muscle is the goal of many who are about to embark on an exercise regimen. Whether a person wants to look good for the summer or just wants to improve their general health, getting lean muscle gives you that “cut” look while helping you burn fat with ease. The perfect workout to bui... more

Building lean muscle is the goal of many who are about to embark on an exercise regimen. Whether a person wants to look good for the summer or just wants to improve their general health, getting lean muscle gives you that “cut” look while helping you burn fat with ease. The perfect workout to build lean muscle is, you guessed it, the lean muscle workout routine.

It will give you the exercises you need to maximize your results and you’ll learn how to build lean muscle fast.

Target All Muscles

This lean muscle workout routine develops all of your muscle groups and separates them into 3 workouts per week. Each workout begins with a five minute jog either on a treadmill or outside.

This is a very important part of your lean muscle program and it cannot be neglected, because it warms your body up and makes it less susceptible to injury. After your jog, a quick stretch of the muscles that you will work out for the day will get you ready to go.

Pick the Right Weight

The first lean muscle workout that you will do will help develop your chest, triceps, quadriceps and abdominal muscles. After your jog and stretch, you will start with a bench press exercise.

For every exercise that involves weights, make sure that you pick a weight that you feel comfortable with and that isn’t too easy or too difficult.

It might take some time, but eventually you should find that sweet spot where the last rep is a large struggle to complete. This is your best bet to build lean muscle.

To Rest or Not Rest

You will do three sets of ten repetitions of this workout with a rest time of one minute in between. All of the lean muscle workouts for this day and the other two days will follow the pattern of three sets/ten repetitions, but not all will include a rest.

Other workouts for the first day include triceps extensions, dumbbell flies, and hanging leg raises.

Get Those Abs Involved

The second lean muscle workout of the week will involve your quadriceps, calves, and abdominal muscles. It should be noted that this workout includes plank and side plank exercises. To do these, you will simply hold the plank position for 30-60 seconds for each side plank, and 30-60 seconds for the regular plank.

Since this workout helps develop lean muscle in your quads like the last workout, it is important that you have a rest day in between in order to maximize your results. Remember, working out breaks down your muscles, and it is only with rest and good nutrition that they will repair themselves with more mass.

Make Sure to Follow Form

The last lean muscle workout of the week will again involve your quads and abs, but this time you will work your shoulders, biceps, and middle back muscles. In this workout, you will see the classic bicep curl exercise that will develop lean muscle in your biceps.

Keep in mind that good technique is essential to building lean muscle and reducing the risk of injury. If you are unsure of how to do any of the exercises in this workout routine, simply click on an exercise to see a complete video instructional video with step by step instructions.

See Results In a Month!

If you follow this lean muscle workout routine and get the proper nourishment and rest, you will no doubt see results in the way your body looks within a month.

After the first month, you can explore and make the workout your own by adding different exercises and increasing the difficulty in order to maximize your lean muscle building.

The important thing is that you stay active. Only then will you start to see the body that you’ve always wanted. Now that you know how to build lean muscle it is time to start following the best lean muscle workout available. Start following this Lean Muscle Workout Plan today!

562 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Dumbbells
  • Cable Machine
Show All

1 Review

  • dthomas521
    over 1 year ago
    #

    This is a ripoff cant get to the training because the become a pro sales popup is in the way

Lean Muscle Workout Plan

562 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Dumbbells
  • Cable Machine
Show All