Lean Muscle Workout Plan

lean muscle workout plan

Your Toning Workout Program

If you’re goal is to tone up or trim down, I have a killer lean muscle workout plan just for you.

Increasing your lean muscle mass has a number of benefits for your health and fitness. First, there are the obvious improvements to your appearance and physique. By building muscle, you’re going to tighten things up and look more lean overall, even if you don’t lose any additional fat.

Second, building lean muscle gives a major boost to your body’s resting metabolic rate. Your resting metabolism is your body’s ability to burn fat and calories while at rest – even when you’re sitting on the couch! This is why so many recent exercise plans have taken cardio out of the picture. Building lean muscle has a bigger, overall impact on your metabolism, and this impact is felt over the long-term.

Finally, increasing lean muscle mass results in a number of improvements in your daily living. You’ll be stronger, more flexible, and your endurance will be totally peaked. Your energy levels will be enhanced, and you’ll likely be getting a better night’s sleep. Weight training will even clear up your skin!

So now that you’re clear on the benefits, let’s look at how to get the results…

My Best Lean Muscle Workout Plan

This workout plan requires 4 days of commitment each week, with the option of a bonus day for those who get really serious.

Each day is focused on a different group of muscles. Make sure you give yourself 2-3 days of rest before repeating this cycle. Rest and recovery are important factors in seeing results.

If your goal is primarily fat loss, I want you to aim for 12-15 reps per set. If you’re aiming for strength and size, go with 8-12 reps per set. For the serious lifters out there, you can drop down to 6-8 reps. In all cases, you should be lifting enough weight to reach muscle failure or fatigue at the end of each set.

Day 1: Chest & Back

Day 2: Abs & Core

Day 3: Arms

Day 4: Legs & Shoulders

Bonus Day: If you’re feeling really enthusiastic, add an additional day to your workout plan and try my Kickboxing Workout here. It will get you burning some extra calories and condition your muscles in a totally new way!

For the best results, make sure you follow up each workout with some protein. I recommend either Optimum 100% Natural Whey or Vega Sport Performance Protein, two of my top picks. And check out my amazing Protein Shake Recipes here.

Have any questions or feedback about this lean muscle workout plan? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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