lean muscle workouts

Building lean muscle mass takes more than just increasing your protein intake and working out a few days a week. It takes dedication, relentless commitment, and hard work. With our eight-week lean workout program, you'll be able to increase your strength, build more muscle, burn more body fat, and get into the best shape of your life. With a mix of periodized strength and high-intensity functional training, you'll turn into a fat-burning machine and start seeing results in no time.

How To Get Lean

Shredding body fat and getting lean, is really about training intensity and optimizing your nutrition. Whether it’s a few added pounds of baby weight you were never able to shed, or you’ve struggled with nutrition and diet your entire life, there are a few simple rules that you can follow and incorporate into the everyday eating habits that will help you burn body fat and reach your fitness goals and stay ultimately stay there. A common misconception is that going on a diet will help you lose weight, and you’ll finally reach your body goals or image that you’ve been trying so desperately to attain. Granted, you may lose a few pounds before beach season, but for the majority of us, it’s just not sustainable.

10 Tips To Stay Lean

  1. Eat protein with complex carbohydrates for every meal
  2. Make a grocery list and when you get to the store, stick to it
  3. Pay attention to nutrition labels [especially the other ingredients]
  4. Lower your sodium intake
  5. Increase your protein intake
  6. The types of carbohydrates you eat matter [not all carbs are created equal]
  7. Drink more water
  8. Balance your diet with supplementation
  9. Be conscious of what you eat
  10. Take a fat burning supplement to increase BMR

Consistency Is Key

If you want to build lean muscle mass and burn body fat, consistency is paramount. Your body adapts to changes, but only if those changes are executed with consistency. Getting to the gym, or working out inconsistently, will translate to inconsistent results. Set aside at least 45 minutes of dedicated to your workout program 4-5 days per week. 

RELATED ARTICLE How To Burn Body Fat And Stay Lean In 13 Simple Steps

Workout Intensity Matters

Workout tempo and intensity will dictate how much muscle you'll gain and body fat you'll burn. If you're lazy and half-ass your workout, you're going to get half-ass results. Blend your pre-workout, drink your clean carbs, and put your max effort into your training. You'll reap the reward and satisfaction of knowing you gave it your all, in addition to how you look and feel. 

Cardio Acceleration 

If you really want to turn up your fat-burning results, throw in some high-intensity bodyweight movements in between your exercise sets, to keep your heart rate high, your calories burning, and your metabolism running at an all-time high. This will help optimize your body composition, even further in between your supersets. 

RELATED ARTICLE How To Burn Body Fat & Increase Muscle Mass In 4 Simple Steps

Throw In A Fat Burner

Fat burners have many different mechanisms of action or ways that they work physiologically in the body. Most clinically proven fat burning ingredients such as Green Tea Extract, Forskolin, and Garcinia Cambogia, help boost your metabolism, or the energy your body naturally burns at rest. This is also known as increasing your body’s thermal temperature, which is shown to boost the calorie-burning process. This is where the term, “thermogenic” is derived from.

RELATED ARTICLE The Ultimate Guide To Fat Burners

Put simply, calories are just units of energy, and your body’s ability to burn calories is known as your basal metabolic rate. By boosting your body’s metabolism, you’re actually increasing your internal temperature, (also known as the thermal effect). This thermal effect, burns more units of energy (calories), thus resulting in lipolysis or the breakdown of fat cells.

Fat burners won’t burn body fat on their own. Having a solid diet and exercise plan in addition to supplementing with a fat burner is crucial to the fat oxidation process. Exercise increases the oxygen in your body, and without oxygen to transport broken down fat cells, you won’t actually burn more body fat.

Eat More Protein

Protein is the macronutrient that is responsible for building muscle mass. Because it stimulates the biological process of Muscle Protein Synthesis (MPS), it's vital to increase the amount of protein in your diet. 

According to a study published in The American Journal Of Clinical Nutrition, a randomized double-blind trial was conducted to find if a greater intake of protein, during a calorie deficit helps to build lean muscle mass and burn body fat, when combined with high-intensity training. Researchers divided 20 male subjects into two randomized groups and assigned one group to follow a higher-protein diet than the other (2.4 grams per kilogram body weight per day versus 1.2).

During a period of 4 weeks, both groups performed a combination of resistance and high-intensity interval training six days per week. The results indicated, that the higher-protein group lost more body fat than those in the lower-protein group, and also managed to gain muscle, despite eating fewer calories than their bodies required [R]. 

Keep in mind, not all sources of protein are created equal. Just because you ate a granola bar that said, ‘8 grams of protein’ on the wrapper, does not mean it was a quality source of protein. Eating wholesome, hormone-free, organic, and grass-fed sources of lean protein avoid inflammation and help keep your body running at optimal levels, to help you make real gains. 

Eat More Complex Carbs

Carbs are key and the secret to building more body mass. More often than not, people cut their carbs too low, and end up losing lean muscle mass.  

RELATED ARTICLE 5 Reasons Why You Need To Eat More Carbs

High-intensity and resistance training requires energy, and carbohydrates are your body's preferred source of energy. Having low glycogen levels, coming from a low carbohydrate diet, would negatively impact your athletic performance and results. 

Getting the proper and adequate amounts of essential amino acids from protein and glycogen from carbohydrates is crucial for post-workout nutrition, in order to replenish and initiate the repair process to optimize your training.

Clinical studies have shown that including carbohydrates and protein together into your post-workout nutrition has the greatest benefits on performance optimization and muscle growth. Just remember, if you want that muscle body with the tiny waist, you're going to need some complex carbs in the mix [R]. 

Lean Muscle Workout Program

Each day has it’s own assigned muscle groups. Cardio acceleration movements should be used between times of supersets, or as a replacement of supersets between workouts. 

Week 1-

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Legs

Alternating DB Lunge

65-75

4 x 15

1 min

Superset

 

Single leg split squat

65-75

4 x 12

1 min

 

Step up

65-75

4 x 12

1 min

Superset

 

Straight leg deadlift

65-75

4 x 15,12,10,10

1 min

 

Goblet Squat

65-75

4 x 12

1 min

Superset

 

KB Deadlift

65-75

4 x 15

1 min

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Back/Biceps

Lat Pull Down

65-75

4 x 15,12,10,10

1 min

Superset

 

Landmines

65-75

4 x 15,12,10,10

1 min

 

EZ Bar Vertical row

65-75

4 x 12

1 min

Superset

 

Bent Over DB row

65-75

4 x 15,12,10,10

1 min

 

Single Arm KB Row

65-75

4 x 15,15,12,12

1 min

Superset

 

Curls

65-75

4 x 10

1 min

 

Hammer Curls

65-75

4 x 10

1 min

 

 

Pull Ups

65-75

AMRAP

1 min

 

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

HIIT

Deadlifts

65

15

 

3 Rounds

 

 

Burpees

65

10

 

Wall Balls

65

12

 

KB Swings

65

12

 

3 Rounds

 

KB Thrusters

65

12

 

Jumping Jacks

65

10

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Chest/Triceps/Shoulders

Incline Bench Press

65-75

4 x 15,12,10,10

1 min

Superset

 

Cable Flys

65-75

4 x 15,12,10,10

1 min

 

Wide Grip DB Pushup

65-75

4 x 12

1 min

Superset

 

Dips

65-75

4 x 10

1 min

 

DB Bench Press

65-75

4 x 15,15,12,12

1 min

Superset

 

Lateral Raise

65-75

4 x 10

1 min

 

Front Raise

65-75

4 x 10

1 min

Superset

 

Tricep Push Down

65-75

AMRAP

1 min

 

Arnold Press

65-75

4 x 15,15,12,12

1 min

Superset

 

Single Arm Tricep Pull Down

65-75

4 x 15

1 min

 

Narrow Push Up

65-75

3 x 12

1 min

Superset

 

Rope Pull Downs

65-75

4 x 15,15,12,12

1 min

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

HIIT

Deadlifts

65

15

 

3 Rounds

 

 

Burpees

65

10

 

Wall Balls

65

12

 

KB Swings

65

12

 

3 Rounds

 

KB Vertical row

65

12

 

Bicycles

 

20

 

Week 3-

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Legs/Shoulders

Rear Delt DB Flys

75

4 x 12

1 min

Superset

 

Front Squat

75

4 x 12

1 min

 

Lateral Raise

75

4 x 10

1 min

Superset

 

Back Lunge Shoulder Press

75

4 x 12

1 min

 

Goblet Squat

75

4 x 12

1 min

Superset

 

Plate Raises

75

4 x 12

1 min

 

Front Raises

75

4 x 10

1 min

Superset

 

KB Thruster

75

4 x 12

1 min

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Chest/Back

DB Row

75

4 x 15,12,10,10

1 min

Superset

 

Bench Press

75

4 x 15,12,10,10

1 min

 

Seated Cable Row

75

4 x 12

1 min

Superset

 

Incline Press

75

4 x 15,12,10,10

1 min

 

Cable Chest Fly

75

4 x 15,15,12,12

1 min

Superset

 

Pull Ups

75

AMRAP

1 min

 

DB Push Up

75

4 x 10

1 min

Superset

 

Bent Over Back Fly

75

4 x 10

1 min

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

HIIT

Deadlifts

65

15

 

3 Rounds

 

 

Burpees

65

10

 

Wall Balls

65

12

 

KB Swings

65

12

 

3 Rounds

 

KB Thrusters

65

12

 

Jumping Jacks

65-75

4 x 10

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Biceps/Triceps/Traps

Single Arm Tricep Push Down

75

4 x 15,12,10,10

1 min

Superset

 

Hammer Curls

75

4 x 10

1 min

 

Tricep Pull Down

75

4 x 12

1 min

Superset

 

Cable Curl

75

4 x 10

1 min

 

Cable Rope Vertical Row

75

4 x 15,15,12,12

1 min

Superset

 

Narrow Push Up

75

4 x 10

1 min

 

Barbell Vertical Row

75

4 x 10

1 min

Superset

 

Tricep Kickbacks

75

4 x 12

1 min

 

W Curls

75

4 x 12

1 min

Superset

 

Cleans

75

4 x 10

1 min

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

HIIT

Deadlifts

65

15

 

3 Rounds

 

 

Burpees

65

10

 

Wall Balls

65

12

 

KB Swings

65

12

 

3 Rounds

 

KB Vertical row

65

12

 

Bicycles

 

20

 

Week 5-6 Total Body Max Effort 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Total Body Workout

DB Row

85

4 x 8

1 min

 

 

DB Squat

85

4 x 8

1 min

 

DB Chest Press

85

4 x 8

1 min

 

 

Db Shoulder Press

85

4 x 15,12,10,10

1 min

 

Deadlifts

85

4 x 12

1 min

 

 

Pull Ups

85

4 x 15

1 min

 

Weighted Dips

85

4 x 10

1 min

 

 

EZ Bar Curl

85

4 x 10

1 min

 

 

Tricep Pull Down

85

4 x 10

1 min

 

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Chest

Bench

85-95

3 x 4-8

2 min

 

 

Incline Bench

85-95

3 x 4-8

2 min

Cardio

Stair Stepper

 

45 min

 

 

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Legs

Squat

85-95

3 x 4-8

2 min

 

 

Deadllift

85-95

3 x 4-8

2 min

Cardio

Stair Stepper

 

45 min

 

 

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Back

Seated Row

85-95

3 x 4-8

2 min

 

 

Lat Pull Down

85-95

3 x 4-8

2 min

Cardio

Stair Stepper

 

45 min

 

 

 

REST DAY/Active Recovery

 

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Total Body Workout

DB Row

85

4 x 8

1 min

 

 

DB Squat

85

4 x 8

1 min

 

DB Chest Press

85

4 x 8

1 min

 

 

Db Shoulder Press

85

4 x 15,12,10,10

1 min

 

Deadlifts

85

4 x 12

1 min

 

 

Pull Ups

85

4 x 15

1 min

 

Weighted Dips

85

4 x 10

1 min

 

 

EZ Bar Curl

85

4 x 10

1 min

 

 

Tricep Pull Down

85

4 x 10

1 min

 

 

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Chest/Triceps/Shoulders

Incline Bench Press

65-75

4 x 15,12,10,10

1 min

Superset

 

Cable Flys

65-75

4 x 15,12,10,10

1 min

 

Wide Grip DB Pushup

65-75

4 x 12

1 min

Superset

 

Dips

65-75

4 x 10

1 min

 

DB Bench Press

65-75

4 x 15,15,12,12

1 min

Superset

 

Lateral Raise

65-75

4 x 10

1 min

 

Front Raise

65-75

4 x 10

1 min

Superset

 

Tricep Push Down

65-75

AMRAP

1 min

 

Arnold Press

65-75

4 x 15,15,12,12

1 min

Superset

 

Single Arm Tricep Pull Down

65-75

4 x 15

1 min

 

Narrow Push Up

65-75

3 x 12

1 min

Superset

 

Rope Pull Downs

65-75

4 x 15,15,12,12

1 min

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

HIIT

Deadlifts

65

15

 

3 Rounds

 

 

Burpees

65

10

 

Wall Balls

65

12

 

KB Swings

65

12

 

3 Rounds

 

KB Vertical row

65

12

 

Bicycles

 

20


Week 7-8

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Legs/Shoulders

Squats

75-80

4 x 15

1 min

Superset

 

Single leg split squat

75-80

4 x 12

1 min

 

Step up

75-80

4 x 12

1 min

Superset

 

Straight leg deadlift

75-80

4 x 15,12,10,10

1 min

 

Goblet Squat

75-80

4 x 12

1 min

Superset

 

KB Deadlift

75-80

4 x 15

1 min

 

Plate Raise

75-80

4 x 12

1 min

 

 

Combined Front/Lateral Raise

75-80

4 x 12

1 min

Superset

 

Shoulder Press

75-80

4 x 12

1 min

 

Seaated KB Press

75-80

4 x 10

1 min

 

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Back/Biceps

Lat Pull Down

75-80

4 x 15,12,10,10

1 min

Superset

 

Landmines

75-80

4 x 15,12,10,10

1 min

 

EZ Bar Vertical row

75-80

4 x 12

1 min

Superset

 

Bent Over DB row

75-80

4 x 15,12,10,10

1 min

 

Single Arm KB Row

75-80

4 x 15,15,12,12

1 min

Superset

 

Curls

75-80

4 x 10

1 min

 

Hammer Curls

75-80

4 x 10

1 min

 

 

Pull Ups

75-80

AMRAP

1 min

 

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

HIIT

Deadlifts

65

15

 

3 Rounds

 

 

Burpees

65

10

 

Wall Balls

65

12

 

KB Swings

65

12

 

3 Rounds

 

KB Thrusters

65

12

 

Jumping Jacks

65-75

4 x 10

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

Chest/Triceps

Incline Bench Press

75-80

4 x 15,12,10,10

1 min

Superset

 

Cable Flys

75-80

4 x 15,12,10,10

1 min

 

Wide Grip DB Pushup

75-80

4 x 12

1 min

Superset

 

Dips

75-80

4 x 10

1 min

 

DB Bench Press

75-80

4 x 15,15,12,12

1 min

 

 

Tricep Push Down

75-80

A4 x 12

1 min

Superset

 

Single Arm Tricep Pull Down

75-80

4 x 12

1 min

 

Narrow Push Up

75-80

4 x 10

1 min

Superset

 

Rope Pull Downs

75-80

4 x 12

1 min

 

Muscle Group

WORKOUT

% Max Effort

SET/REP

Rest

 

HIIT

Deadlifts

65

15

 

3 Rounds

 

 

Burpees

65

10

 

Wall Balls

65

12

 

KB Swings

65

12

 

3 Rounds

 

KB Vertical row

65

12

 

Bicycles

 

20

 


Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.
 
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We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle. 

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