Are you someone who is hoping to pack on more lean muscle?
Good, then you have come to the right place!
I’m going to explain step by step, why it’s important that you train correctly, using the right lean muscle workout and eat the correct diet to aid muscle growth.
But before that Let’s jump into the basics!
Lean Muscle Workout Basics
First of all, if you go about your workouts in the wrong manner you could in fact just end up losing lean muscle mass, rather than building it up.
Fortunately for you, if you train properly and get yourself on a good, higher calorie diet, you’ll see your muscle building results progress incredibly quickly.
We have designed the following workout what you can simply follow step by step, four days per week, breaking your workouts up into upper and lower body sessions.
Coming up I will show you the step by step exercise routine to follow.
You’ll perform two exercises in a row, take a day off to rest, and then perform another two-day cycle before breaking for the weekend.
This allows you to target each muscle group twice while ensuring plenty of rest for recovery purposes.
You’ll notice that we’ve also included some lower rep as well as higher rep sets into each workout session that you do – this is going to help to work your muscles across a variety of different stressors to ensure you see both size and strength increases.
Do your best to lift a weight that does have you fatiguing by the time you reach the final rep to ensure sufficient overload that encourages muscle growth.
While using this program eating more calories will be imperative as this is what will provide the raw materials for that new muscle mass to be built up, so also take care to have a good look over your diet plan and make sure you’re making smart food choices.
More about the ideal diet plan coming up!
Be sure to perform a five-minute warm-up before each workout and do five minutes of stretching at the end once it’s complete.
Lean Muscle Workout
Workout Upper Body Day 1
|
Exercise |
Sets |
Reps |
Rest |
|---|---|---|---|
|
Chest Press |
3 |
6 |
2 Minutes |
|
Barbell Row |
3 |
6 |
2 Minutes |
|
Shoulder Press |
3 |
8 |
2 Minutes |
|
Bicep Curls |
2 |
10 |
1 Minute |
|
Tricep Extension |
2 |
10 |
1 Minute |
|
Lateral Raise |
2 |
10 |
1 Minute |
Workout Lower Body Day 2
|
Exercise |
Sets |
Reps |
Rest |
|---|---|---|---|
|
Squats |
3 |
6 |
2 Minutes |
|
Lunges |
3 |
8 |
2 Minutes |
|
Leg Extension |
2 |
10 |
1 Minute |
|
Hamstring Curls |
2 |
10 |
1 Minute |
|
Seated Calf Raise |
2 |
10 |
1 Minute |
|
Plank Exercise |
2 |
30 – 60 Second Hold |
1 Minute |
Workout Upper Body Day 3
|
Exercise |
Sets |
Reps |
Rest |
|---|---|---|---|
|
Incline Bench Press |
3 |
10 |
2 Minutes |
|
Pull Ups |
3 |
10 |
2 Minutes |
|
Incline Chest Fly |
3 |
10 |
1 Minute |
|
Lat Pull Down |
3 |
10 |
1 Minute |
|
Upright Row |
2 |
10 |
1 Minute |
|
Reverse Fly |
2 |
10 |
1 Minute |
Workout Lower Body Day 4
|
Exercise |
Sets |
Reps |
Rest |
|---|---|---|---|
|
Leg Press |
3 |
10 |
2 Minutes |
|
Dead Lift |
3 |
10 |
2 Minutes |
|
Step Ups |
3 |
10 |
2 Minute |
|
Standing Calf Raise |
2 |
10 |
1 Minute |
|
Lying Leg Raise |
2 |
15 |
1 Minute |
Lean Muscle Diet Plan
In order to pack on quality lean muscle mass, feeding your body all the essential vitamins, minerals, as well as providing a high level of calorie support will be vital.
Many people often set out with the goal to build muscle and spend a lot of time and energy in the gym, but then don’t have the results to show for it.
Why is this?
Simply because they don’t have the eating part of equation figured out. If you are going to see results from your time in the gym, you absolutely must be eating properly. If you aren’t, you’re virtually trying to build muscle out of thin air.
If you want to see the increased size and strength gains, you must provide the building blocks for your body to complete this process.
The following diet plan will do just that.
You’ll find a good combination of proteins, carbs, and healthy fats in the plans below, which will focus on nutrient dense foods so you can get your calorie intake up high enough.
Be sure not to let yourself skip any of the meals or snacks included – they’re all essential for success.
|
Breakfast |
6 egg whites Salsa 1 tbsp olive oil 1 banana 1 tbsp natural peanut butter 1 slice whole grain bread |
|
Mid Morning |
½ cup Greek Yogurt 2 tbsp flaxseeds 1 apple 1 tbsp natural peanut butter |
|
Lunch |
6 oz chicken breast 1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange |
|
Mid Afternoon |
1 scoop whey protein powder 10 almonds 1 banana 1 cup fruit juice |
|
Dinner |
6 oz lean steak 1 large baked potato 5 spears asparagus 1 tbsp olive oil 1 tbsp lemon juice |
|
Before Bed |
1 cup low-fat cottage cheese 2 tbsp natural peanut butter |
|
Breakfast |
6 egg whites Salsa 2 slices whole grain bread 2 tbsp natural peanut butter |
|
Mid Morning |
1 can of tuna Celery and carrot sticks 10 whole wheat crackers 1 oz cheddar cheese |
|
Lunch |
6 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds |
|
Mid Afternoon |
1 scoop protein powder 1 banana 1 cup berries 20 pistachios |
|
Dinner |
6 oz salmon 2 cups steamed broccoli 1 orange |
|
Before Bed |
1 cup cottage cheese 4 tbsp flaxseeds |
|
Breakfast |
½ cup cottage cheese 1 cup blueberries 1 cup raspberries 4 tbsp slivered almonds |
|
Mid Morning |
1 scoop whey protein powder 2 cups strawberries 10 almonds |
|
Lunch |
2 cans of tuna 1 cup brown rice Salsa Diced peppers, carrots, and onions 10 pecans |
|
Mid Afternoon |
2 hard boiled eggs 1 slice bread Carrot and celery sticks |
|
Dinner |
6 oz cod fish Steamed cauliflower 1 oz cheddar cheese 1 cup barley |
|
Before Bed |
1 cup Greek Yogurt 4 tbsp flaxseeds |
|
|
|
|---|---|
|
Breakfast |
3 links turkey sausage ¼ cup oatmeal (raw measurement) 1 orange 10 almonds |
|
Mid Morning |
½ cup cottage cheese 1 tbsp peanut butter 1 banana 5 whole wheat crackers |
|
Lunch |
6 oz chicken breast 1 cup whole wheat pasta ½ cup tomato sauce 2 cups steamed vegetables |
|
Mid Afternoon |
1 scoop protein powder 10 almonds 1 orange |
|
Dinner |
6 oz steak 1 corn on the cob 2 cups steamed broccoli 1 oz cheddar cheese |
|
Before Bed |
1 cup skim milk ½ cup cottage cheese 1 apple |
|
Breakfast |
1 whole egg 1 cup bran cereal 1 cup milk 20 almonds 1 banana |
|
Mid Morning |
1 cup low-fat yogurt 2 tbsp flaxseeds 2 cup blueberries |
|
Lunch |
6 oz chicken breast 1 small whole wheat pita Lettuce, onions, peppers, mushrooms 1 oz cheddar cheese 1 cup grapes |
|
Mid Afternoon |
1 can of tuna Salsa10 whole wheat crackers 2 small slices avocado |
|
Dinner |
6 oz turkey breast 2 cups mixed greens 1 tbsp Italian salad dressing 1 cup corn |
|
Before Bed |
1 cup cottage cheese 2 tbsp almond butter |
|
Breakfast |
6 egg whites 1 orange SalsaChopped vegetables 1 tbsp olive oil 1 slice whole grain bread 1 tbsp natural peanut butter |
|
Mid Morning |
½ can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 2 slices whole grain bread |
|
Lunch |
10 slices low-fat deli chicken meat 2 cups mixed greens 1 tbsp Italian salad dressing 1 small pita 1 cup grapes |
|
Mid Afternoon |
1 cup low-fat yogurt 1 cup strawberries 1 cup blueberries 2 tbsp flaxseeds |
|
Dinner |
3 oz chicken breast 1 large baked potato 2 cups steamed broccoli 10 almonds |
|
Before Bed |
1 cup Greek yogurt 1 small peach 10 almonds |
|
Breakfast |
6 egg whites 2 oz cheddar cheese 1 slice whole grain bread Diced veggies ½ grapefruit |
|
Mid Morning |
1 scoop whey protein powder 1 banana 1 cup melons 8 cashews |
|
Lunch |
1 can salmon mixed with diced onions and fat-free mayonnaise 1 small whole wheat tortilla 1 peach |
|
Mid Afternoon |
½ cup cottage cheese 1 cup raspberries 1 cup strawberries 10 pecans |
|
Dinner |
Cheat meal (eat a meal you’re craving but keep serving size in moderation) |
|
Before Bed |
1 cup Greek Yogurt 4 tbsp flaxseeds |
Conclusion
If you follow both the Lean muscle workout and the diet plan, you will be well on your way to pack on that lean muscle you desire. This lean muscle guide for beginners is just the start of your journey, keep an eye out for more advanced muscle building plans.