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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.

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

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