Lean Muscle Diet & Training Plan - Gain Defined Shape

Lean Muscle Diet & Training Plan - Gain Defined Shape

Lean Muscle Diet & Training Plan

In this program we concentrate on building lean defined muscle rather than bulk or volume, this will result in an athletic build. The program consists of lower reps, heavier weights and longer rest. This ensures that maximum effort can be made during each set and each exercise. The weights used will be about 80% of the maximum you can move, and due to this more rest will be given for recovery between sets.

Larger muscle groups are trained first as they require more effort and therefore more energy.

We recommend basic exercises so that form can be the main focus, as well as allowing for higher weights to be used.

The theory of training to a maximum weight on one set of a major muscle group is also used. Training in this manner occasionally ensures that the person exercising activates more muscle fibres than are usually used, ensuring maximum effort. This increases strength and is a key contributor to an increase in lean muscle gains. But, it gets better, training in this way is excellent for breaking through training plateaus, where the body seems to have temporarily stopped improving.


Use the sessions as described below in combination on each day of the week:

Day Training/Cardio Session Abs/Core
Monday Training Session 1 Core
Tuesday Cardio Session 1 Abs 1
Wednesday Training Session 2 Core
Thursday Cardio Session 2  
Friday Training session 3 Core
Saturday Cardio Session 3 Abs 2
Sunday Rest Day  

Click here to view each training session and a brief description of the muscle groups:

Training Session 1

Training Session 2

Training Session 3

Abs and Core

Cardiovascular Sessions

Brief Description of the Muscle Groups


Working your Legs, Glutens and Lower Back


Exercise Sets Reps Rest Note
Forward Lunges 3 10 1 min Concentrate on balance and coordination
Back Squats 3 8 1 min Contract core muscles
Leg Curls 3 10 1 min Slow and Controlled
Leg Extension 3 8 1 min Slow and Controlled
Leg Press 3 8 1 min Last set as heavy as you can; 4-6 reps, maximum effort
Back Extension 3 10 1 min Slow controlled movements; Done to ensure that abs and back strength ratios are correct


Focusing on your Chest, Triceps and shoulders


Exercise Sets Reps Rest Note
Flat Bench Press with Dumbells 3 8 30 sec Squeeze dumbells together at the top to work the inner pecs
Barbell Bench Press 3 8 30 sec 3rd set as heavy as possible; 4-6 reps
Cable Crossovers 3 10 30 sec Slow controlled movements both on contraction and relaxation
Military Press 3 10 30 sec Contract core muscles
Shoulder Shrugs 3 12 30 sec  
Reverse Tricep Extensions 3 12 30 sec Keep elbows as close together as possible
Seated Tricep Press 4 8 30 sec  


Training your Back, Biceps and Calves


Exercise Sets Reps Rest Note
Lat Pull Down 3 8 0 Superset
Seated Row 3 10 1 min Concentrate on pulling shoulder blades together
Bent Over Row 3 10 1 min Slow and Controlled
Alternating Dumbell Curls 3 16 1 min 8 reps a side
Cable Double Bicep Curls 3 8 1 min Slow and Controlled
Hammer Curls 3 16 1 min 8 reps a side
Bent Leg Toe Press 3 10 1 min  
Seated Calf Raises 3 15 1 min Straight, inside, outside


To be done with Cardio

Exercise Muscle Group Sets Reps Rest Note
Bridge with Leg Extension Erector Spinae 30 sec 4 30 2 sets per side
Standard Bridge Entire Core 60 sec 2 15 sec  
Side Bridge Abdominal 30 sec 2 15 sec 2 sets per side
3 inches Abdominal 60 sec 2 15 sec  
Abs 1          
Crunches Abdominal   20   Super Set x3
Side Crunches Abdominal   15    
Reverse Crunches Abdominal   20    
Abs 2          
Seated Flat Leg Pull Ins Abdominal 4 15 30 sec Superset x3
Hanging Leg Raises Abdominal 3 10 30 sec  
Hanging Torso Rotation Abdominal 3 16 30 sec  


Trainers can select from any of the following modes of large muscle group rhythmic exercises:
•    Rowing
•    Stepper
•    Cycling
•    Running
•    Cross training
•    Swimming

This choice is then used to perform the cardiovascular exercise sessions described below.

Cardio Session 1 – Choose a few of the modes listed above and spend 5min on each, with a focus on high intensity. Make quick changes after each 5min is up, and get going again. Continue this for 20-40min in total. It is important that you have maintained a sustained HARD effort throughout.

Cardio Session 2 – This is an interval session. Choose one of the modes listed above and perform the work in the following way: spend 2min working very hard, followed by 1min of easy recovery, then repeat the sequence for a total of 20-30min. Ensure you recover well enough on the easy parts to be able to work hard for the 2min bursts.

Cardio Session 3 – Choose a maximum of 2 of the modes listed above. You have 30-50min in total to perform as much work as possible. That means, in a continuous effort, try to get the most distance, calories, or average power over the whole workout. This is what is meant by a time trial attempt. You will need to work hard and sustain the effort.


Legs – Consist of the Quads at the front of the thigh, the Hamstrings which make up the back of the thigh, the Hip flexors which include the abductors on the outside of the leg and the adductors on the inside of the leg.

Gluteus – These are the big muscles covering the butt.

Lower Back – The erector spinae, which extends the back, aids in good posture and is part of the core group of muscles.

Chest – The muscles of the chest are known as the Pecs, they are the large fan shaped muscles that covers the front of the upper chest.

Shoulders – They consist of the Trapezius, which run from the back of the neck to the shoulder and the deltoids, the cap of the shoulder.

Triceps – The back of the upper arm, which is exercised by pushing movements.

Biceps – Muscles includes the Latisimus Dorsi or the Lats, which are the large muscles of the mid back, they give the back a nice V shape, making the waist appear smaller. It also includes the Rhomboids which are situated in the middle of the upper back, between the shoulder blades.

Calves – The lower leg, made up of the gastrocnemius and the soleus. The gastrocnemius gives the calf its round shape and the soleus runs beneath it.


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