How to Build Lean Muscle

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.

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