Lean and Strong Workout Plan Page 2 of 13

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2 Disclaimer: The information provided in this workout plan ebook is for general informational purposes only. Any use of this information is at your own risk. You should always consult your doctor before starting any workout, nutrition, or supplement plan. Copyright 2018 by TheMuscleProgram and Uncle Jason Productions, LLC. All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher. TheMuscleProgram.com Lean and Strong Workout Plan Page 2 of 13

3 Contents Contents 3 About the Author 4 Introduction 5 Major Exercises 6 Day 1 - Lower Body 8 Day 2 - Lower Body 9 Day 3 - Lower Body 10 Day 4 - Lower Body 11 Post Workout 12 Cool Stuff to Check Out 13 Lean and Strong Workout Plan Page 3 of 13

4 About the Author FOLLOW ME: YouTube Facebook Twitter I grew up as a skinny kid that got picked on a lot. In my mid-teens, I started lifting weights with my dad and my uncle in my back yard. We had an old rusty bench with those plastic cement-filled weights. If you re my age or older, I m sure you remember those. I was an extreme hardgainer back then but I stuck with it. I would pick up bodybuilding magazines here and there, read, and learn. And like most back then, I was a huge fan of Arnold (and I still am). I didn t start putting on real muscle mass until my early to mid-20 s. At that time, I was training more like a bodybuilder, hitting each muscle once or twice a week. I had also learned the importance of nutrition and getting plenty of quality protein. Weight training is something that s been consistent in my life throughout my entire adulthood. What started out as a means to an end became a true passion for me. It s helped me in so many ways, and it s also given me the ability to help others. My post-workout prayer every morning is God, thank you for this workout; thank you for this super-power. Train with Passion, Jason TheMuscleProgram.com Lean and Strong Workout Plan Page 4 of 13

5 Introduction My Lean and Strong Workout Plan is designed to help you build up strength while also conditioning your body. The goal is to get stronger and leaner. You ll notice there are two lower body days and two upper body days. This is different from the typical bodybuilding workout. Your lower body days are a mixture of leg training and core exercises. Developing a strong core is important for many reasons, but will also help you get stronger on your main lifts. Another thing you ll notice is that on your upper body days you ll be going from a pulling to a pushing exercise. These workouts are designed to work the agonist and antagonist muscles together with the same workout. In essence, this will make you stronger. 4-Day Training Split The Lean and Strong Workout Plan is a 4-day training split. My suggestion is to workout two days, take one day off, workout two days, then take two days off. This is an example of the 4-day split: Monday: Workout 1 Tuesday: Workout 2 Wednesday: Rest Thursday: Workout 3 Friday: Workout 4 Saturday: Rest Sunday: Rest Lean and Strong Workout Plan Page 5 of 13

6 Major Exercises The Lean and Strong Workout Plan is all about getting the most muscle response and effort out of each exercise. So you re going to be sticking with basic compound exercises for the most part. Compound Exercises Below are the main compound weight training exercises you ll be doing: Deadlifts Squats Barbell Rows Bench Press Overhead Press There will be other variations of these as well (ex: stiff-leg deadlifts, front squats, incline bench press). I encourage you to look up videos on these exercises if you re not sure. It s important to become familiar with these before starting your workout. There are other exercises in the workout plan not listed above. These are exercises that will help support your compound lifts. You can look up videos for those as well if needed. Weight After your warmed up, choose a weight for the first set that you know you can easily do for the number of reps required. From there, gradually increase the weight each set. By the time you get to your final set, it should be challenging to get the number of reps required. Lean and Strong Workout Plan Page 6 of 13

7 Supersets Towards the end of your workouts you ll be doing supersets. This is where you do a set of one exercise and immediately do a set of another exercise. That counts as one superset. You ll rest about 45 seconds between supersets. This is the conditioning part of your workout and will help you get lean. Warm-up It s crucial that you warm-up before you jump into your working sets. There are two warm-up methods that I recommend before every workout: Warm-up 1: Walk or ride the recumbent bike for 10 minutes Warm-up 2: Do 2-3 warm-up sets (or as many as you need) of your first exercise. warm-up sets are not listed in the workouts below. Pre-workout Nutrition Make sure you have a healthy meal about an hour or so prior to your workout. Your body will need that food for energy. Supplements like pre-workout drinks and BCAAs (branched chain amino acids) can also be helpful right before you workout. Lean and Strong Workout Plan Page 7 of 13

8 Day 1 - Lower Body Focus: Deadlifts and Core Exercise Sets Reps Deadlifts 5 5 Stiff-Leg Deadlifts* 4 8 Decline Sit-ups 4 12 Good Mornings* 4 10 Leg Raises 4 12 Standing Calve Raises *Superset this exercise with the following exercise Lean and Strong Workout Plan Page 8 of 13

9 Day 2 - Lower Body Focus: Rows and Bench Press Exercise Sets Reps Barbell Rows 5 5 Bench Press 5 5 Dumbbell Rows* 4 8 Incline Bench Press 4 8 Tricep Cable Pressdowns* 3 10 Dumbbell Hammer Curls 3 10 *Superset this exercise with the following exercise Lean and Strong Workout Plan Page 9 of 13

10 Day 3 - Lower Body Focus: Squats and Core Exercise Sets Reps Squats 5 5 Front Squats* 4 8 Decline Sit-ups 4 12 Good Mornings* 4 10 Leg Raises 4 12 Seated Calve Raises *Superset this exercise with the following exercise Lean and Strong Workout Plan Page 10 of 13

11 Day 4 - Lower Body Focus: Rows, Pull-ups and Overhead Press Exercise Sets Reps Pull-ups* ** 4 8 Overhead Barbell Press 4 8 Barbell Rows (reverse grip)* 4 8 Seated Dumbbell Press 4 8 Dips* ** 3 10 Standing Barbell Curls 3 10 *Superset this exercise with the following exercise **Special Note: You can add weight if needed for pull-ups and dips Lean and Strong Workout Plan Page 11 of 13

12 Post Workout There are a couple of things you want to make sure you do after your workouts. Here s my post-workout MUST-DO s: Stretching Spend minutes stretching after each workout. Post Workout Nutrition After any workout, you need post workout nutrition to kick-start the recovery process so that your muscles can recover and grow. One of the most convenient ways to do this is with a protein shake. So I m going to give you my personal go-to post workout shake recipe. My Post Workout Shake Recipe: - 6 ounces of almond milk - 2 scoops of whey protein - 1 banana - 1/2 serving of frozen blueberries - 1 teaspoon of raw honey Lean and Strong Workout Plan Page 12 of 13

13 Cool Stuff to Check Out Click on any of the links below to read more: Heavy Metal Workout Music - Heavy Metal Workout is a series of albums written specifically for workout music. It s instrumental heavy metal music that will make your workouts more intense and give you extreme motivation. Heavy Metal and Weights - This is my first book I wrote that tells the story of how I got into weightlifting, heavy metal and playing guitar. There s also a couple of workout programs within this book. Both Kindle and paperback versions are available on Amazon. TestoFuel - My #1 top selling testosterone booster since I use this for lean muscle gains without the water retention and bloating that most test booster have. Instant Knockout - The ONLY fat burner that s designed to help you hang out to your hard-earned muscle. Get into extreme condition with Instant Knockout. Critical Bench The absolute best strength training program developed by powerlifting champion Mike Westerdal. This program will help you get stronger and increase your bench press, deadlift, and squat. Lean and Strong Workout Plan Page 13 of 13