Progressive Lean Gains

 This program is specifically designed for someone transitioning from a muscle-building phase to a structured fat loss phase while preserving hard-earned muscle. The 4-day split balances targeted resistance training with strategic cardio to create the ideal environment for body recomposition.
The first three days focus on resistance training organized in a push/pull/legs format, with special emphasis on developing the upper chest, side deltoids, and biceps through increased volume and targeted exercise selection. Training variables like reduced rest periods and occasional supersets are incorporated to maximize caloric expenditure without sacrificing performance on key lifts.
What makes this program unique is the fourth day dedicated to muscle-preserving cardio. Rather than traditional steady-state cardio that can undermine muscle retention, this approach uses either Zone 2 training (60-70% max heart rate) or structured HIIT with adequate recovery periods. These methods maximize fat oxidation while minimizing muscle protein breakdown and central nervous system fatigue. The added active recovery component featuring light pump work for priority muscle groups ensures continued stimulation without additional recovery debt.
Nutritionally, the plan implements a modest caloric deficit with periodized intake (higher on training days, lower on rest/cardio days) and prioritizes protein at 1g per pound of bodyweight. This approach maintains nitrogen balance and supports muscle preservation even during fat loss. Carbohydrates are strategically timed around workouts when muscle glycogen replenishment is crucial.
The program's progressive structure allows for a smooth transition between phases, starting with manageable volume and intensity that increases over time as adaptation occurs. Regular progress monitoring through strength metrics, body measurements, and scale weight ensures ongoing optimization based on individual response.
The Progressive Lean Gains approach represents an evidence-based method to achieve the twin goals of fat reduction and muscle preservation – creating a leaner, more defined physique while maintaining or even enhancing key performance metrics.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Shoulder Press (Machine)

Push (Chest/Shoulders/Triceps)

Lat Pulldown

Seated Row (Cable)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Face Pull

Preacher Curl 

Pull (Back/Biceps)

Leg Press

Leg Extension

Leg Curl

Front Raise

Calf Extension (Planet Fitness)

Legs + Shoulders

Pull-Up (Assisted)

Negative Pull Ups

Hanging Scapular Depressions

Elliptical

Bicep Curl (Cable)

Incline Chest Fly (Dumbbell)

Cardio + Accessory

Stair Climber

Stationary Bike

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