Get Lean in 4 Weeks: Training Log Week 4
Here's the step-by-step training log for week 4 of the Get Lean in 4 Weeks program.
WEEK FOUR >>
MONDAY: Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Goblet Squat | 2 | 12 | 30 sec |
| A2 | DB Push Press | 2 | 12 | 30 sec |
| A3 | DB Step Ups | 2 | 12/s | 30 sec |
| A4 | Jump Rope | 2 | 60 sec | 60 sec |
| B1 | Bent Over Barbell Row | 2 | 12 | 30 sec |
| B2 | Trap Bar Deadlift | 2 | 12 | 30 sec |
| B3 | Single Arm Cable Chest Press | 2 | 12 | 30 sec |
| B4 | Sprint * | 2 | 100 yards | 60 sec |
* Can be performed on a treadmill or track.
TUESDAY: Intervals
5 minute warm ups
8 total intervals of 4 minutes and 30 seconds. [90 seconds 'work', 3 minutes of 'recovery' as described above]
5 minutes cool down
WEDNESDAY - Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Incline DB Bench Press | 2 | 12 | 30 sec |
| A2 | Barbell Back Squat | 2 | 12 | 30 sec |
| A3 | Single Arm Cable Row | 2 | 12/s | 30 sec |
| A4 | Farmer's Walk | 2 | 40 yards | 60 sec |
| B1 | Romanian Deadlift | 2 | 12 | 30 sec |
| B2 | Lat Pull Down | 2 | 12 | 30 sec |
| B3 | Alternating Lunge | 2 | 12/s | 30 sec |
| B4 | Rowing Machine | 2 | 200 meters | 60 sec |
THURSDAY: Intervals
5 minute warm ups
10, 3-minute intervals [60 seconds 'work', 120 seconds 'recovery' as described above]
5 minutes cool down
FRIDAY: Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Sumo Deadlift | 2 | 12 | 30 sec |
| A2 | Dips ** | 2 | 12 | 30 sec |
| A3 | Alternating Step Back Lunge | 2 | 12/s | 30 sec |
| A4 | Kettlebell Swing | 2 | 20 | 60 sec |
| B1 | Chin Up ** | 2 | 12 | 30 sec |
| B2 | Lying Hamstring Curl | 2 | 12 | 30 sec |
| B3 | Single Arm DB Overhead Press | 2 | 12 | 30 sec |
| B4 | Bike Sprint | 2 | 60 seconds | 60 sec |
** Use bands or assistance machines as needed.
SATURDAY: Intervals
5 minute warm ups
8 total intervals of 4 minutes and 30 seconds. [90 seconds 'work', 3 minutes of 'recovery' as described above]
5 minutes cool down
