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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.

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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

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