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Lean Definition Training Plan

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MaxiNutrition Lean Definition Training Plan

If you’re wondering how to get lean, it’s a matter of commitment. Sticking to a lean diet and a good training plan will help you lose weight and define your muscles. Follow our five day plan to start seeing results.

Day 1

Exercise Reps Sets
Barbell Deadlift 12,10,8,6,12 5
Barbell Front Squats (triple set with 2 below) 10 3
Burpee to Jump 10 3
Step-up/Raise Knee (same leg) 10 3
Cable Chest Fly (triple set with 2 below) 10 3
Cable Chest Press 10 3
Clap Press Ups 10 3
Kettlebell Rows (triple set with 2 below) 10 3
Inverted Body Rows 10 3
Dumbbell Curls 10 3
Cable Slow Crunch 10 to 12 3
Plank 45 sec to 1 min 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8

Day 2

Exercise Reps Sets
Wide Grip Chin Ups (super set with below) To Failure 3
Gorilla Press Up To Failure 3
Bench Press 12,10,8,6,12 5
Narrow grip lat pull down 12,10,8,6,12 5
Kettle Bell Rows (superset with below) 20 3
Dumbbell Chest Press plus rotation 10 3
Dumbbell Fly to hammer grip press combo (superset with below) 10 3
High cable rows 10 3
Dumbbell Pullovers (superset with below) 10 3
Dips 10 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8
Plank 45 sec to 1 min 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8

Day 3

Exercise Reps Sets
Barbell Squats 12,10,8,6,12 3
Plyometric Box Jumps (superset with below) 15 3
Dumbbell Walking Lunges (triple set with two below) 10 3
Dumbbell curl to shoulder press 10 3
Dumbbell Jump Squat 10 3
Cable Low to high woodchops (triple set with two below) 10 3
Medicine Ball Crunch 10 3
Arm Get-ups to press-up combo 10 3
TRX Plank Hold (triple set with two below) 1 min 3
TRX Jacknifes 15 to 20 3
RX Pendulums 20 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8

Day 4

Exercise Reps Sets
Dumbbell Incline Chest Press 12,10,8,6,12 5
Barbell clean and press 12,10,8,6,12 5
Bench Press (superset with below) 10 3
Seated Arnold Press 10 3
Decline Bench (superset with below) 10 3
Barbell upright row 10 3
Staggered power press-ups (superset with below) 10 3
Dumbbell lat raise & front raise combo 10 3
Close grip press-ups (superset with below) To Failure 3
TRX Body Rows To Failure 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8

Day 5

Exercise Reps Sets
Weighted Cable Crunch 12,10,8,6,12 5
BTRX Plank Drifting (superset with below) 10 3
TRX Pike 10 3
Cable Transverse Twists (superset with below) 10 3
SB Roll Outs 10 3
Dumbbell prone (press-up position) flyes (superset with below) 10 3
Bosu press-ups To Failure 3
Medicine Ball Crunches (superset with below) 10 3
Plank To Failure 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8
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