Get Lean in 4 Weeks: Training Log Week 3
Here's the step-by-step training log for week 3 of the Get Lean in 4 Weeks program.
WEEK THREE
MONDAY: Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Goblet Squat | 4 | 15 | 20 sec |
| A2 | Seated Curl to Press | 4 | 15 | 20 sec |
| A3 | DB Step Ups | 4 | 15/s | 20 sec |
| A4 | Jump Rope | 4 | 90 sec | 60 sec |
| B1 | Seated Cable Row | 4 | 15 | 20 sec |
| B2 | Sumo Deadlift | 4 | 15 | 20 sec |
| B3 | Single Arm Cable Chest | 4 | 15/s | 20 sec |
| B4 | Sprint * | 4 | 100 yards | 60 sec |
| FIN | Kettlebell Swings * use intra-set rest as needed. | 1 | 100 | - |
* Can be performed on a treadmill or track.
TUESDAY: Intervals
5 minute warm ups
10, 2-minute intervals [60 seconds 'work', 60 seconds 'recovery' as described above]
5 minutes cool down
WEDNESDAY - Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Incline DB Bench Press | 4 | 15 | 20 sec |
| A2 | Barbell Back Squat | 4 | 15 | 20 sec |
| A3 | Single Arm Cable Row | 4 | 15/s | 20 sec |
| A4 | Farmer's Walk | 4 | 60 yards | 60 sec |
| B1 | Romanian Deadlift | 4 | 15 | 20 sec |
| B2 | Lat Pull Down | 4 | 15 | 20 sec |
| B3 | Alternating Lunge | 4 | 15/s | 20 sec |
| B4 | Rowing Machine | 4 | 300 meters | 60 sec |
| FIN | Jump Rope | 1 | 5 minutes | - |
THURSDAY: Intervals
5 minute warm ups
10, 2-minute intervals [60 seconds 'work', 60 seconds 'recovery' as described above]
5 minutes cool down
FRIDAY: Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Trap Bar Deadlift | 4 | 15 | 20 sec |
| A2 | Dips ** | 4 | 15 | 20 sec |
| A3 | Alternating Step Back Lunge | 4 | 15/s | 20 sec |
| A4 | Kettlebell Swing | 4 | 25 | 60 sec |
| B1 | Chin Up ** | 4 | 15 | 20 sec |
| B2 | Stability Ball Hamstring Curl | 4 | 15 | 20 sec |
| B3 | Single Arm DB Overhead Press | 4 | 15/s | 20 sec |
| B4 | Bike Sprint | 4 | 90 seconds | 60 sec |
| FIN | Rowing Machine | 1 | 1000 meters | - |
** Use bands or assistance machines as needed.
SATURDAY: Intervals
5 minute warm ups
10, 2-minute intervals [60 seconds 'work', 60 seconds 'recovery' as described above]
5 minutes cool down
