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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

SUNDAY: Off

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