Weekly Workout Routine

Lean Mass Development Program: Weekly Workout Routine

For getting the lean mass body type, you need to follow a specific set of exercises plus you need to follow  proper diet plans that consist of all the macronutrient, micronutrients and other vital nutrients keeping the calorie intake in check.

So here is the weekly workout routine that you can follow in order to create a perfect lean mass body. Follow this weekly workout routine for 9 weeks and see the results. This program consists of both light and heavy lifting schedule and a proper dietary program that you need to follow in order to create lean body mass.

If you can do these exercise without much resistance then increase the weight. Always do warm up exercises and stretching before a workout.

Day 1

Heavyweight Schedule

1. Chin ups front and back 5 reps*4 sets, rest for 1 min
2. Weighted Dips 6-8 reps*4 sets, rest for 2 mins
3. Flat Bench Barbell Press 6 reps*4 sets, rest for 2 mins
4. Incline Bench Press 8 rep*4 sets, rest for 2 mins
5. Machine Pec Fly 8 reps*4 sets, rest for 2 mins
6. Seated Double Barbell Shoulder Press 6-8 reps*4 sets, rest for 2 mins
7. Dumbbell Front Raise 6-8 reps*4 sets, rest for 2 mins
8. Dumbbell side lateral Raise 6-8 reps*4 sets, rest for 2 mins
9. Skull Crushers 6-8 reps*4 sets, rest for 2 mins
10. Double Dumbbell Press 6-8 reps*4 sets, rest for 2 min
11. Barbell Curl 6-8 reps*4 sets, rest for 2 min
12. Machine Preacher Curl 6-8 reps*4 sets, rest for 2 min
13. Triceps Pushdown 6-8 reps*4 sets, rest for 2 mins.
14. Lying weighted Sit ups 16 reps*4 sets, rest for 2 mins
15. Barbell Side Crunches 10 reps* 4sets, rest for 1 min
16. Slow Cardio, 20-30 mins

Day 2

1. Lying Abs Sit up 10 reps*4 sets, rest for 1 min
2. Incline Abs Sit up 16 reps*4 sets, rest for 1 min
3. Decline Sit-up 16 reps*4 sets, rest for 1 min
4. Decline Leg Raise 16 reps*4 sets, rest for 1 min
5. Hanging Leg Raise 6-8 reps* 4 sets, rest for 1 min
6. Glute Ham Crunch with weight 8-10 reps* 4 sets, rest for 1 min
7. Barbell Side Crunches 10 reps* 4sets, rest for 1 min
8. Cardio for 20-30 mins

Day 3

1. Barbell Squat 6 reps*4 sets, rest for 2 mins
2. Squat 10 reps*4sets, rest for 2 mins 
3. Leg Press 8 reps*4 sets, rest for 2 mins 
4. Leg Extension 8 sets*4 reps, rest for 2 mins
5. Leg Curl 8 reps*4 sets, rest for 2 mins 
6. Standing Heel Raise 8 sets*4 sets, rest for 2 mins
7. Lying Abs Sit up with weight 10 reps*4 sets, rest for 2 mins
8. Hanging Leg Raise 6-8 reps*4 sets, rest for 2 mins 
9. Barbell Side Crunches 10 reps* 4 sets, rest for 1 min
10. Slow Cardio for 20-30 mins

Day 4

Heavyweight Schedule

{Tip: If You Feel To Exhausted Then Reduce Cardio Timing}

1. Chin ups front and back 5 reps*4 sets, rest for 1 min
2. Weighted Dips 6-8 reps*4 sets, rest for 2 mins
3. Flat Bench Barbell Press 6 reps*4 sets, rest for 2 mins
4. Incline Bench Press(with or without dumbells) 8 rep*4 sets, rest for 2 mins
5. Machine Pec Fly 8 reps*4 sets, rest for 2 mins
6. Seated Double Barbell Shoulder Press 6-8 reps*4 sets, rest for 2 mins
7. Dumbbell Front Raise 6-8 reps*4 sets, rest for 2 mins
8. Dumbbell side lateral Raise 6-8 reps*4 sets, rest for 2 mins
9. Skull Crushers 6-8 reps*4 sets, rest for 2 mins
10. Double Dumbbell Press 6-8 reps*4 sets, rest for 2 min
11. Alternate Dumbbell Curl 6-8 rep*4 sets, rest for 2 min
12. Machine Preacher Curl 6-8 reps*4 sets, rest for 2 min
13. Triceps Pushdown 6-8 reps*4 sets, rest for 2 mins.
14. Lying weighted Sit ups 16 reps*4 sets, rest for 2 mins
15. Barbell Side Crunches 10 reps* 4sets, rest for 1 min
16. Slow Cardio, 20-30 mins

Day 5

1. Lying Abs Sit up 10 reps*4 sets, rest for 1 min
2. Incline Abs Sit up 16 reps*4 sets, rest for 1 min
3. Decline Sit-up 16 reps*4 sets, rest for 1 min
4. Decline Leg Raise 16 reps*4 sets, rest for 1 min
5. Hanging Leg Raise 6-8 reps* 4 sets, rest for 1 min
6. Glute Ham Crunch with weight 8-10 reps* 4 sets, rest for 1 min
7. Barbell Side Crunches 10 reps* 4sets, rest for 1 min
8. Cardio for 20-30 mins

Day 6

1. Barbell Squat 6 reps*4 sets, rest for 2 mins
2. Squat 10 reps*4sets, rest for 2 mins 
3. Leg Press 8 reps*4 sets, rest for 2 mins 
4. Leg Extension 8 sets*4 reps, rest for 2 mins
5. Leg Curl 8 reps*4 sets, rest for 2 mins 
6. Standing Heel Raise 8 sets*4 sets, rest for 2 mins
7. Lying Abs Sit up with weight 10 reps*4 sets, rest for 2 mins
8. Hanging Leg Raise 6-8 reps*4 sets, rest for 2 mins 
9. Barbell Side Crunches 10 reps* 4 sets, rest for 1 min
10. Slow Cardio for 20-30 mins

Day 7

Rest

   Foods To Be Avoided

{ Foods Reached with these should be avoided }

• White Sugar
• Artificial Sweeteners
• Trans Fat
• Saturated Fat
• Sodas And Artificial Fruit Juices

Lean Muscle Diet

Chicken, Eggs, Turkey

These are the source of high protein and the more protein you intake the more calorie you burn, hence it is highly recommended. Avoid the skin on chicken and turkey because it consists of trans fat plus don’t fry the chicken, fish or turkey rather boil it, saute it slightly or bake it.

Vegetables

Vegetables are extremely beneficial for weight loss and all trainers recommend it. You can eat abundant vegetables yet you will still lose weight and you won’t be empty stomach also. Vegetables like broccoli, spinach, collards, mustard greens, turnip greens, beet greens, wheatgrass, carrots, cabbage, cauliflower, peppers etc. You can fry them in fat-free oil add some salt make it yummy and then take it or you can just boil it, add salt to it and then take it.

Berries

Berries also have the same effect you can eat them in abundant yet you won’t gain fat. You can eat berries every 3 to 4 hrs except at night. Berries like strawberry, blueberries, blackberries, raspberries are extremely helpful.

Nuts and Seeds

Nuts and Seeds provides you with good fats while helps you to increase your metabolism and burn fat provided you don’t take more than 1 ounce i.e. a handful of nuts and seeds per day. You can take all kinds of nuts and seeds but in a disciplined way.


Pre workout supplements and Best post workout supplement and list of other essential supplements for building Lean Body Mass


Whey Protein

Whey Protein is an essential supplement because it helps you to gain muscle mass

Pre Workout Supplement

Pre Workout Supplements are those which you take before doing workout

Fish Oil

Fish Oil consists of Omega-3 fat which are essential for your overall health. It boosts your immune system, it’s good for your brain, heart, eyes and joints.

Multivitamin

Multivitamin is essential for maintaining your overall health and wellness it fills the gaps from your meals by providing you with micronutrients. It provides you with extra energy and helps you to recover fast after your workouts.