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Training Program for Lean Muscle Gain

Training Program for Lean Muscle Gain

April 2nd Training And Programs

Training Program for Lean Muscle Gain

If you’re already very active, but want to gain more lean muscle, you may be doing a lot of cardio (running, biking, etc.) but not much strength training. Or, perhaps you already do strength training, but you would like to increase your lean muscle potential. Either way, you can adapt this program to fit your needs. Here is a lean muscle gain training plan for arms, legs, and core; you can alternate between all of the workouts, or integrate them into your current exercise routine to focus on the areas that you want to improve.

For dumbbell or kettlebell exercises, choose a weight that you can lift 20-30 times. For barbell exercises, choose a weight that you can lift no more than 10 times.

Arms

  • ● Dumbbell bench press: 3-5 sets, 20-30 reps
  • ● Tricep dips: 3-5 sets, 25 reps
  • ● Dumbbell bicep curls: 3-5 sets, 20-30 reps
  • ● Tricep kickbacks: 3-5 sets, 30 reps
  • ● Dumbbell shoulder press: 3-5 sets, 15 reps
  • ● Pushups: 4 sets, 20-25 reps
  • ● Kettlebell swings: 3 sets, 20-30 reps

 

Legs

  • ● Sumo squat with kettlebell: 3-5 sets, 15-20 reps
  • ● Forward lunges with kettlebells: 3-5 sets, 10-15 reps per side
  • ● Standing calf raises with dumbbells: 3-5 sets, 20-30 reps
  • ● Barbell squat: 3-5 sets, 10 reps
  • ● Leg press: 3-5 sets, 10 reps
  • ● Step ups with dumbbells: 3-5 sets, 10-20 reps per side
  • ● Wall sit: 60-120 seconds

Core

  • ● Kettlebell Russian twists: 3-5 sets, 10-20 reps per side
  • ● Kettlebell toe taps: 3-5 sets, 10-20 reps
  • ● Lying leg raises: 3-5 sets, 10 reps
  • ● Flutter kicks: 3-5 sets, 20 reps per side
  • ● Plank jacks: 3-5 sets, 20-30 reps
  • ● Mountain climbers: 3-5 sets, 20-30 reps
  • ● Plank: 60-180 seconds
  • ● Side plank: 30-60 seconds per side

 

After each workout, make sure you consume a significant source of protein. For an easy protein shake, you can bring to the gym for post-workout, try Nature’s Best Low Carb Isopure protein powder, with 50 grams of protein per serving.

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