Plan of the Month: Get Lean in 4 Weeks, Week 3
Follow along with MensFitness.com's 'Plan of the Month'. This month is dedicated to leaning down. Here's week 3 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 Three?
Once again we are increasing the density (amount of work done in a specific amount of time) of the workout by keeping the reps high and decreasing the rest time. Volume is also increasing as you’ll now be performing 4 sets of all circuits. Challenge yourself by trying to keep or slightly increase (by approximately 5%) all of the loads being used.
We’ll also be adding a finisher (FIN) on each strength training day to increase the volume and metabolic demand even more. This is the most challenging week of the program so get focused and keep your eyes on the prize. Speaking of challenging, the intervals have become more demanding as well, allowing for less recovery.
Are you behind in the program?
Plan of the Month: Get Lean in 4 Weeks, Week 1 >>>
Plan of the Month: Get Lean in 4 Weeks, Week 2 >>>
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
SUNDAY: Off
Come back to MensFitness.com next week for Week 4 of 4.
