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Plan of the Month: Get Lean in 4 Weeks, Week 4

Follow along with MensFitness.com's 'Plan of the Month'. This month is dedicated to leaning down. Here's week 4 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 Four?

Just in time for the holidays, we are deloading this week. What, exactly is a deload? It’s a planned reduction in training volume which serves several purposes. By reducing training stress you allow your body to more fully recover and realize the gains of all the training that you’ve accomplished since the start of the program. Deloads also have psychological benefits, as spending a bit less time training in the gym will often get you pumped up and anxious to hit it hard in the coming weeks. We are going to approach this deload by lowering the number of total sets and reps you’ll be performing this week, increasing the rest periods as well as eliminating those brutal finishers.

The parameters of the interval training will change with the length of both the work and/or recovery intervals getting longer.

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 >>>

Plan on the Month: Get Lean in 4 Weeks, Week 3 >>>


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

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

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