Get Lean in 4 Weeks: Training Log Week 1
Here's the step-by-step training log for week 1 of the Get Lean in 4 Weeks program.
WEEK ONE
MONDAY: Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Goblet Squat | 3 | 12 | 30 sec |
| A2 | Standing Cable Chest Press | 3 | 12 | 30 sec |
| A3 | DB Step Ups | 3 | 12/s | 30 sec |
| A4 | Jump Rope | 3 | 60 sec | 60 sec |
| B1 | DB Push Press | 3 | 12 | 30 sec |
| B2 | Romanian Deadlift | 3 | 12 | 30 sec |
| B3 | Single Arm DB Row | 3 | 12/s | 30 sec |
| B4 | Sprint * | 3 | 100 yards | 60 sec |
* Can be performed on a treadmill or track.
TUESDAY: Intervals
5 minute warm ups
10, 2-minute intervals [30 seconds 'work', 90 seconds 'recovery' as described above]
5 minutes cool down
WEDNESDAY - Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Incline DB Bench Press | 3 | 12 | 30 sec |
| A2 | Barbell Back Squat | 3 | 12 | 30 sec |
| A3 | Single Arm Cable Row | 3 | 12/s | 30 sec |
| A4 | Farmer's Walk | 3 | 40 yards | 60 sec |
| B1 | Sumo Deadlift | 3 | 12 | 30 sec |
| B2 | Lat Pull Down | 3 | 12 | 30 sec |
| B3 | Walking Lunge | 2 | 12/s | 30 sec |
| B4 | Rowing Machine | 3 | 200 meters | 60 sec |
THURSDAY: Off
FRIDAY: Intervals
5 minute warm ups
10, 2-minute intervals [30 seconds 'work', 90 seconds 'recovery' as described above]
5 minutes cool down
SATURDAY: Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Trap Bar Deadlift | 3 | 12 | 30 sec |
| A2 | Dips | 3 | 12 | 30 sec |
| A3 | DB Split Squat | 3 | 12/s | 30 sec |
| A4 | Kettlebell Swing | 3 | 25 | 60 sec |
| B1 | Chin Up | 3 | 12 | 30 sec |
| B2 | Stability Ball Hamstring Curl | 3 | 12 | 30 sec |
| B3 | Single Arm DB Overhead Press | 3 | 12/s | 30 sec |
| B4 | Bike Sprint * | 3 | 60 seconds | 60 sec |
* Can be performed on a treadmill or track
SUNDAY: Off
