10 Week Lean Training Program

This 10 week Lean Training Program is a generic 3 day split that covers all the major muscle groups, Whilst the cardio aspect is geared towards weight loss, it will give you a nice balanced whole body workout, resulting is some lean muscle gains.


EXERCISE


Phase 1
The Idea of phase 1 is to build those fast twitch muscle fibres with lower reps, so we will warm up for 1 or 2 sets, then go for it for 2 sets. Remember you only get out what you put in! Aim for a weight that is heavy enough that you can only do between 6 and 10 repetitions max. If you can do more than 10 reps its time to add more weight. 
Always have full control of the weight! If you find yourself moving around when doing an exercise to get the weights up, your most likely lifting too much, so back the weight off a little bit.
Keep a journal of your lifts for the day, that way you have something on paper to try and beat for next time.


Day 1 - Chest Shoulders and Triceps
Push ups (warming up)
Bench Press
Seated Military Press
Tricep Dumbell Kickback
Power Partials
Weighted bench dip

Day 2 - cardio

Day 3 - Back and Biceps
Preacher curls
Pullups
Hammer Curls
Dead-lifts
Close grip EZ Bar curl
Lawnmower

Day 4 - cardio

Day 5 - Legs & Abs
Squats
Calf raises
Crunches
Leg Extentions
Hanging leg raise
Lying leg curls

Day 6 - cardio

Day 7 - Rest


Phase 2
The idea for Phase 2 is to target the slow twitch muscle fibres. Working with the same exercises as phase 1, we are looking to increase our repetitions. so instead of aiming for 6 to 10 reps we are aiming for 15-20.
By switching repetitions your body doesn't adapt, stimulating muscle growth.


Calendar
Weeks 1-4 : Phase 1
Week 5 : Phase 2
Weeks 6-9 : Phase 1
Week 10 : Phase 2