The 6-Week Workout Plan for a Leaner Physique

The 4-Week Lean Muscle Diet

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Any successful fat loss program is going to take you out of your comfort zone, both in the gym and in the kitchen. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, real foods (no processed, fast food crap), which leaves you in a slight calorie deficit.

Enter the 6-Week Fat Blast.

To maximally reduce your body fat percent, you’re going to have to start in the kitchen. You may have heard the saying that abs are made in the kitchen, which is true – you can lose fat and not even pick up a single weight or run a single step. But in order to build muscle, increase muscular strength and cardiovascular fitness, you’re going to have to hit the gym. So, to stimulate as much fat loss as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off.

Over the 6-weeks, your program will look like this:

WeekSundayMondayTuesdayWednesdayThursdayFridaySaturday
1RestFull body 
Workout A
Cardio
Workout 1
Full body
Workout B
RestFull body
Workout A
Cardio
Workout 2
2RestFull body
Workout B
Cardio
Workout 1
Full body
Workout A
RestFull body
Workout B
Cardio
Workout 2
3RestFull body
Workout A
Cardio
Workout 1
Full body
Workout B
RestFull body
Workout A
Cardio
Workout 2
4RestFull body
Workout B
Cardio
Workout 1
Full body
Workout A
RestFull body
Workout B
Cardio
Workout 2
5RestFull body
Workout A
Cardio 
Workout 1
Full body
Workout B
RestFull body
Workout A
Cardio
Workout 2
6RestFull body
Workout B
Cardio
Workout 1
Full body
Workout A
RestFull body
Workout B
Cardio
Workout 2
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Workout A: Full Body

Exercise NumberExerciseWeek 1 Sets/RepsWeek 2 Sets/RepsWeek 3 Sets/RepsWeek 4 Sets/RepsWeek 5 
Sets/Reps
Week 6
Sets/Reps
A1Barbell Front Squat5 reps (10RM) for 6-min5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
A2Pull Up5 reps for 6-min5 reps for 8-min5 reps for 10-min5 reps for 12-min5 reps for 14-min5 reps for 15-min
B1Romanian Deadlift5 reps (10RM) for 6-min5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
B2Single Arm Dumbbell Bench Press5 reps/L/R (10RM) for 6-min5 reps/L/R (10RM) for 8-min5 reps/L/R (10RM) for 10-min5 reps/L/R (10RM) for 12-min5 reps/L/R(10RM) for 14-min5 reps/L/R (10RM) for 15-min
CBarbell Complex*3×6/exercise3×8/exercise3×6/exercise**3×8/exercise**3×6/exercise***3×8/exercise***
DDumbbell Pushups100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible

*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

Hero Images / Getty

Workout B: Full Body

Exercise NumberExerciseWeek 1 Sets/RepsWeek 2 Sets/RepsWeek 3 Sets/RepsWeek 4 Sets/RepsWeek 5
Sets/Reps
Week 6
Sets/Reps
A1Conventional Deadlift5 reps (10RM) for 6-min5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
A2Chest Supported Dumbbell Row5 reps (10RM) for 6-min5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
B1Bulgarian Split Squat5 reps/L/R (10RM) for 6-min5 reps/L/R (10RM) for 8-min5 reps/L/R (10RM) for 10-min5 reps/L/R (10RM) for 12-min5 reps/L/R(10RM) for 14-min5 reps/L/R (10RM) for 15-min
B2Single Arm Dumbbell Overhead Press5 reps/L/R (10RM) for 6-min5 reps/L/R (10RM) for 8-min5 reps/L/R (10RM) for 10-min5 reps/L/R (10RM) for 12-min5 reps/L/R(10RM) for 14-min5 reps/L/R (10RM) for 15-min
CBarbell Complex*3×6/exercise3×8/exercise3×6/exercise**3×8/exercise**3×6/exercise***3×8/exercise***
DInverted Suspension Row100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible

*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

Per Bernal

Cardio Workout 1

Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).

Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.

  • Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).
  • Perform 30-sec Elbow Plank on the exercise ball.
  • Perform another 30-sec hill sprint.
  • Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).
  • Perform another 30-sec hill sprint.
  • Perform 30 ab wheel rollouts from your knees.

Repeat this total sequence 8-10 times through.

Finish with a 5-10 minute general cardiovascular cool down.

Cardio Workout 2

Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).

Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds.

  • Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).
  • Perform 20 kneeling high cable crunches.
  • Perform a farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before putting the dumbbells down.
  • Perform another 60-sec hill sprint.
  • Perform 20 lateral medicine ball wall tosses per side.
  • Perform another farmer’s carry just as written above.

Repeat this total sequence 6-8 times through.

Finish with a 5-10 minute general cardiovascular cool down.

Losing fat and taking your body fat percent down is not as easy task. You’re going to need a great support team to help you stay on track. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Remember, diet plays more of a role in fat loss than high intensity workouts. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”

If you’re looking for a fat-shedding diet to follow while on this plan, check out our
6 Weeks to Get Lean Meal Plan >>
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