Many people hit the gym to gain lean muscle. Give this 6-week workout plan a shot to build lean muscle effectively and achieve your fitness goals!
WORKOUT SUMMARY
|
Main Goal |
Build Muscle |
|
Workout Type |
Split |
|
Training Level |
Intermediate |
| Time Per Workout | 30-45 minutes |
|
Program Duration
|
6 weeks |
|
Days Per Week |
4 |
|
Equipment Required |
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines |
| Target Gender | Male & Female |
|
Recommended Supps |
Protein Powder Creatine Mass Gainer (Optional) |
Workout Description
When it comes to fitness goals, achieving a toned and lean physique is a top priority for many individuals (surveys indicate that about 84% of fitness enthusiasts aim for lean muscle mass).
The desire for a lean, defined look is prevalent in our culture, with admiration often going to those with well-developed muscles and low body fat percentages.
If you're among those aspiring for a lean and muscular body, you're in the right place. Below, you'll find a carefully crafted 6-week workout program designed specifically to help you build lean muscle effectively.
Take a moment to review the program details, understand the workout structure, and don't hesitate to reach out with any questions or clarifications in the comments section below.
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The Lean Muscle Building Workout Plan
This workout regimen spans over 6 weeks and follows a 4-day split routine, strategically targeting different muscle groups to promote hypertrophy, or muscle growth. Each muscle group's training day includes 2-4 exercises, performed for 3-5 sets, with a focus on hitting 8+ reps in each set.
To optimize muscle growth, maintain a slow rep tempo throughout each exercise, aiming for a 2/0/2 tempo. This controlled movement enhances time under tension, a crucial factor in stimulating muscle adaptation and growth.
Keep your rest periods relatively short, ranging between 30-60 seconds between exercises and sets. Aim for around 45 seconds of rest, striking a balance between recovery and maintaining intensity throughout the workout.
By adhering to this program with dedication and consistency, you'll be on track to achieve the lean and defined physique you desire. Let's get started on this muscle-building journey together!
Day 1: Legs
| Exercise | Sets | Reps |
|---|
| Back Squats | 4 | 10 |
| Leg Press | 3 | 12 |
| Romanian Deadlifts | 4 | 10 |
| Leg Curl Machine | 3 | 12 |
| Walking Lunges | 3 | 12 steps per leg |
| Calf Raises on Leg Press Machine | 4 | 15 |
| Standing Calf Raises | 3 | 15 |
Back Squats: 4 sets x 10 reps
Leg Press: 3 sets x 12 reps
Romanian Deadlifts: 4 sets x 10 reps
Leg Curl Machine: 3 sets x 12 reps
Walking Lunges: 3 sets x 12 steps per leg
Calf Raises on Leg Press Machine: 4 sets x 15 reps
Standing Calf Raises: 3 sets x 15 reps
Day 2: Chest & Biceps
| Exercise | Sets | Reps |
|---|
| Barbell Bench Press | 4 | 10 |
| Incline Dumbbell Press | 3 | 12 |
| Pec Deck Machine | 3 | 12 |
| Dumbbell Flyes | 3 | 12 |
| Barbell Bicep Curls | 4 | 10 |
| Alternating Dumbbell Hammer Curls | 3 | 12 |
| Cable Rope Hammer Curls | 3 | 12 |
Barbell Bench Press: 4 sets x 10 reps
Incline Dumbbell Press: 3 sets x 12 reps
Pec Deck Machine: 3 sets x 12 reps
Dumbbell Flyes: 3 sets x 12 reps
Barbell Bicep Curls: 4 sets x 10 reps
Alternating Dumbbell Hammer Curls: 3 sets x 12 reps
Cable Rope Hammer Curls: 3 sets x 12 reps
Day 3: Back
| Exercise | Sets | Reps |
|---|
| Deadlifts | 4 | 8-10 |
| Bent-Over Barbell Rows | 3 | 12 |
| Pull-Ups (or Assisted Pull-Ups) | 4 | max |
| Seated Cable Rows | 3 | 12 |
| T-Bar Rows | 3 | 10 |
| Hyperextensions | 3 | 12 |
Deadlifts: 4 sets x 8-10 reps
Bent-Over Barbell Rows: 3 sets x 12 reps
Pull-Ups (or Assisted Pull-Ups): 4 sets x max reps
Seated Cable Rows: 3 sets x 12 reps
T-Bar Rows: 3 sets x 10 reps
Hyperextensions: 3 sets x 12 reps
Day 4: Shoulders & Triceps
| Exercise | Sets | Reps |
|---|
| Seated Dumbbell Press | 4 | 10 |
| Lateral Raises | 3 | 12 |
| Front Plate Raises | 3 | 12 |
| Reverse Flyes | 3 | 12 |
| Dumbbell Shrugs | 4 | 12 |
| Tricep Dips | 4 | 10 |
| Skull Crushers | 3 | 12 |
Seated Dumbbell Press: 4 sets x 10 reps
Lateral Raises: 3 sets x 12 reps
Front Plate Raises: 3 sets x 12 reps
Reverse Flyes: 3 sets x 12 reps
Dumbbell Shrugs: 4 sets x 12 reps
Tricep Dips: 4 sets x 10 reps
Skull Crushers: 3 sets x 12 reps
This routine provides a balanced approach to working major muscle groups across different days, ensuring ample rest and recovery between sessions while targeting muscle growth and strength development. Adjust weights as needed to match your fitness level and always prioritize proper form to prevent injuries and maximize results.
FAQs for Building Lean Muscle Mass
Here are answers to some common questions regarding building lean muscle mass:
Can I modify this workout program by adding more exercises?A: While you can add exercises, it’s not necessary for success. This program already provides sufficient volume for each muscle group. Focus on consistency and intensity rather than adding more exercises.
What should I do after completing the 6-week program?
A: After completing the program, take a deload week to rest and reassess your goals. You can repeat the program or explore new routines based on your evolving fitness objectives.
How should I adjust my diet during this program for lean mass gains?
A: Diet adjustments depend on your body composition and goals. If you're overweight, start in a calorie deficit; if underweight, aim for a calorie surplus. Calculate your caloric needs and adjust accordingly, prioritizing nutrient-dense foods.
Remember, consistency in training, proper nutrition, and adequate rest are key components of achieving and maintaining lean muscle mass. If you have specific questions about exercise form or nutrition details, feel free to ask in the comments below!
What kind of supplements should I take with this workout program to build lean mass?
A: Supplementation is going to be highly individualized.
If you struggle to meet your daily protein needs, a solid protein supplement will be extremely beneficial to you.
If you struggle to meet your daily calorie needs all together, then a mass gaining supplement could be beneficial to you to help you accomplish your goals.
One supplement that is cheap, effective, and backed by a lot of scientific research is creatine monohydrate.
Can I do some extra workouts on my rest days?
A: Again, you can, but I wouldn’t recommend anything too strenuous.Recovery is crucial to the muscle-building process.
If you’re going to do anything, do something light that you enjoy doing. I highly recommend recovery walks as a form of active recovery. You could also hit the foam roller and work on the mobility that is often lost during muscle-building programs.
Where are the abs?
A:Your abs are hit indirectly quite frequently with this program during all of the compound movements.
Since they are worked indirectly almost every training session, I don’t feel the need to target them with isolation work. If you find it would be beneficial to do so for your training goals, you’re more than welcome to check out our ab workouts database.
Also, it is important to note that compound exercises and lowering your body fat percentage are going to build a better, visible 6-pack over time than any amount of direct isolation work will.
Anything else we should know to build lean muscle?
A: Building muscle takes a lot of time and effort. Not to mention, what you do outside of the gym is just as important as what you do inside of the gym.
Prioritize your diet. Get 7-9 hours of sleep each night. Eliminate unnecessary stress (meditate). And move every day (lightly on your recovery days).
You’ll get there, and this 6-week program is an excellent start.
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