Lean And Mean

This program is designed to be run on a calorie deficit. You could run it on a bulk but it would be far from optimal for that purpose.

There is one deload week built in. Use it, but keep the same conditioning intensity.

Conditioning work is built in to the instructions on your resistance training days, ideally MWF but do whatever works for you. 

On your “Tuesday”, perform 30-40 minutes of steady state cardio, a few sets of some kind of carries for core work, and some static stretching.

On your “Thursday” perform some kind of MetCon, circuit, or HIIT plus some isometric core work and static stretching.

On your “Saturday, perform 40 minutes to an hour of low impact active recovery such as walking plus some static stretching.

Sunday is a rest day, but feel free to do some extra mobility work IF you need it.

Listen to your body, if you’re accumulating too much fatigue, take a break.

***NOTE*** This program will not work as intended if you do not do your cardio/conditioning work. If you’re not going to do it you may as well choose another program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Post-workout: perform short mobility drills and 10-15 minutes low intensity bike.

Squat (Barbell)

Hip Thrust (Barbell)

Leg Extension

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Post workout: short mobility drills and 10-15 minutes sled/tire work.

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Post-workout: short mobility drills and 10-15 minutes rowing work.

Bent Over Row (Barbell)

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Pullover (Dumbbell)

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Face Pull

Deadlift (Barbell)

Heels-Elevated Narrow Stance Barbell Squat

Copenhagen Plank

Tricep Extension (Dumbbell)

Chest Fly (Cable)

Front Raise

Tricep Pushdown (Cable)

Hanging Knee Raise

Pull-Up (Bodyweight)

Bicep Curl (Barbell)

Chest Supported Row (Dumbbell)

Abs Crunch (Machine)

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