You are here

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.

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.

PAGE TWO: Understanding the Get Lean in 4 Weeks Program >>>

Pages

Topics: 

Want more Men's Fitness

Sign Up for our newsletters now.

comments powered by Disqus