Plan of the Month: Get Lean in 4 Weeks, Week 2
Follow along with MensFitness.com's 'Plan of the Month'. This month is dedicated to leaning down. Here's week 2 of 4.
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Note from the Editor: Mike Simone
Each month, MensFitness.com will select one trainer and a four week training program of their choice. Each week you'll receive the training protocol for that week. This month, Dan Trink, C.S.C.S, owner of TrinkFitness.com and Director of Personal Training Operations at Peak Performance NYC provides a 4 week program for leaning down.
What's New in Week Two?
This week we increase the volume by adding reps to all the sets as well as adding an additional round to one of the circuits in each program. The rest time is also reduced by 5 seconds for each exercise (the minute rest between circuits remains the same). Loads used will likely need to be reduced to accommodate this increase in overall work.
Intensiveness of the intervals has also increased with 15 seconds of recovery time being moved over to the work interval (75 seconds ‘recovery’ to 45 seconds of ‘work’). An extra day of intervals was added as well.
Did you miss week one?
Plan of the Month: Get Lean in 4 Weeks, Week 1 >>>
WEEK TWO
MONDAY: Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Goblet Squat | 3 | 15 | 25 sec |
| A2 | Seated Curl to Press | 3 | 15 | 25 sec |
| A3 | DB Step Ups | 3 | 15/s | 25 sec |
| A4 | Jump Rope | 3 | 75 sec | 60 sec |
| B1 | Seated Cable Row | 3 | 15 | 25 sec |
| B2 | Sumo Deadlift | 3 | 15 | 25 sec |
| B3 | Single Arm Cable Chest | 3 | 15/s | 25 sec |
| B4 | Sprint * | 4 | 75 yards | 60 sec |
* Can be performed on a treadmill or track.
TUESDAY: Intervals
5 minute warm ups
10, 2-minute intervals [45 seconds 'work', 75 seconds 'recovery' as described above]
5 minutes cool down
WEDNESDAY - Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Incline DB Bench Press | 4 | 15 | 25 sec |
| A2 | Barbell Back Squat | 4 | 15 | 25 sec |
| A3 | Single Arm Cable Row | 4 | 15/s | 25 sec |
| A4 | Farmer's Walk | 4 | 50 yards | 60 sec |
| B1 | Romanian Deadlift | 3 | 15 | 25 sec |
| B2 | Lat Pull Down | 3 | 15 | 25 sec |
| B3 | Alternating Lunge | 2 | 15/s | 25 sec |
| B4 | Rowing Machine | 3 | 250 meters | 60 sec |
THURSDAY: Intervals
5 minute warm ups
10, 2-minute intervals [45 seconds 'work', 75 seconds 'recovery' as described above]
5 minutes cool down
FRIDAY: Strength Training
| EXERCISE | SETS | REPS | REST | |
| A1 | Trap Bar Deadlift | 4 | 15 | 25 sec |
| A2 | Dips ** | 4 | 15 | 25 sec |
| A3 | Alternating Step Back Lunge | 4 | 15/s | 25 sec |
| A4 | Kettlebell Swing | 4 | 20 | 60 sec |
| B1 | Chin Up ** | 3 | 15 | 25 sec |
| B2 | Stability Ball Hamstring Curl | 3 | 15 | 25 sec |
| B3 | Single Arm DB Overhead Press | 3 | 15/s | 25 sec |
| B4 | Bike Sprint | 3 | 75 seconds | 60 sec |
** Use bands or assistance machines as needed.
SATURDAY: Intervals
5 minute warm ups
10, 2-minute intervals [45 seconds 'work', 75 seconds 'recovery' as described above]
5 minutes cool down
SUNDAY: Off
Come back to MensFitness.com next week for Week 3 of 4.
