Written by Jamie Bantleman
Get Strong & Get Lean
Something that we are consistently looking for in the world of training is how to get lean and strong at the same time. Programming for this is tough, yet doable. The workout plan below, alongside a nutritional plan including the highest quality supplements, should give the rewards you're looking for.
However, I'll warn you, this programme will be gruelling and sometimes even painful. My first word of advice is to completely trust in the process.
During this programme you will begin with a strength phase of 5x5 that will create the foundation level of strength in the 4 big lifts:
- Bench Press
- Deadlift
- Squat
- Chin Up
The only difference in this plan to what normal strength phases are like will be to avoid fatigue. Ensure you are lifting at around 85% effort level in your 5x5 lifts.
Example: If you can max out at 5 reps doing a 100kg bench press you will perform your 5 reps at 85kg. Complete each programme 4 times and in doing this you should add 2.5kg to each lift.
Day 1: Back Squat
Day 2: Bench Press
Day 3: Rest
Day 4: Deadlift
Day 5: Chin Up
Day 6: Rest
Day 7: Rest
Phase 1
| Bench Press | ||||
| Order | Exercise | Sets | Reps | Rest |
| A1 | Bench Press | 5 | 5 | 120s |
| B1 | High Incline Dumbbell Press | 5 | 8 | 10s |
| B2 | Reverse Shoulder Press | 5 | 8 | 90s |
| C1 | Incline Cable Flies | 5 | 8 | 10s |
| C2 | Wide Grip Press Ups | 5 | 8 | 90s |
| Deadlift | ||||
| Order | Exercise | Sets | Reps | Rest |
| A1 | Deadlift | 5 | 5 | 120s |
| B1 | Block Deadlift | 5 | 8 | 10s |
| B2 | RDL | 5 | 8 | 90s |
| C1 | Rack Deadlift | 5 | 8 | 10s |
| C2 | Standing Single Leg Curl | 5 | 8 | 90s |
| Chin Up | ||||
| Order | Exercise | Sets | Reps | Rest |
| A1 | Wide Grip Chin Up | 5 | 5 | 120s |
| B1 | Single Arm Lateral Pull Down | 5 | 8 | 10s |
| B2 | Semi-Supinated Seated Row | 5 | 8 | 90s |
| C1 | Prone Pull Down From Bench | 5 | 8 | 10s |
| C2 | High Face Pull w/external rotations | 5 | 8 | 90s |
| Back Squat | ||||
| Order | Exercise | Sets | Reps | Rest |
| A1 | Heavy Back Squat | 5 | 5 | 120s |
| B1 | Barbell Front Foot Elevated Split Squat | 5 | 8 | 10s |
| B2 | Dumbbell Walking Lunges | 5 | 8 | 90s |
| C1 | Low Foot Leg Press | 5 | 8 | 10s |
| C2 | Lying Leg Curl | 5 | 8 | 90s |
After this phase has been completed you will then move into a 2-week phase of 3 repetitions on the 4 major lifts. If you are performing a lift for 5 reps at 100kg, take 92.5kg and perform it for 3 reps. This works out as 117.5kg would be your 1 rep max (1RM). Your 3 rep max would be 92.5% of your 1RM.
Phase 2
| Bench Press | ||||
| Order | Exercise | Sets | Reps | Rest |
| A1 | Bench Press | 4 | 3 | 180s |
| B1 | Decline Barbell Bench Press | 5 | 8 | 10s |
| B2 | Seated Dumbbell Laterals | 5 | 8 | 90s |
| C1 | Seated Machine Fly | 5 | 10 | 10s |
| C2 | Semi-Supinated Grip Pull Down | 5 | 10 | 90s |
| Deadlift | ||||
| Order | Exercise | Sets | Reps | Rest |
| A1 | Deadlift | 4 | 3 | 120s |
| B1 | Wide and High Leg Press | 5 | 8 | 10s |
| B2 | RDL | 5 | 8 | 90s |
| C1 | Barbell Hip Extension | 5 | 10 | 10s |
| C2 | Reverse Hyperextension | 5 | 10 | 90s |
| Chin Up | ||||
| Order | Exercise | Sets | Reps | Rest |
| A1 | Wide Grip Chin Up | 4 | 3 | 120s |
| B1 | Cable Low Row (pronated into semi-supinated grip) | 5 | 8 | 10s |
| B2 | Barbell Bent Over Row | 5 | 8 | 90s |
| C1 | Single-Arm Dumbbell Row | 5 | 10 | 10s |
| C2 | High Face Pull | 5 | 10 | 90s |
Once this phase has been completed, you will then go into a testing week where you will be performing your 1RM test of the 4 major lifts. I would recommend you take up to 5 minutes rest before attempting each lift. An example of a session plan here would be the following:
- Warm up set #1
- Warm up set #2 (heavier with small increment)
- Warm up set #3 (heavier with small increment)
- 3 Reps
- 2 Reps
- 1 rep max
- Continue to increase until failure.
Once you have found your 1 rep max you should then look at the percentages of each lift and ensure you are working as close as possible to your rep range compared to percentage of each lift.
Phase 3
Your 3rd and final phase of training will be based upon the increase in strength as well as increasing hypertrophy.
| Reps | Percentage of 1RM |
| 1 | 100% |
| 2 | 95% |
| 3 | 92.5% |
| 4 | 90% |
| 5 | 82.5% |
| 6 | 80% |
| 7 | 75% |
| 8 | 75% |
| 9 | 72.5% |
| 10 | 72.5% |
| 11 | 67.5% |
| 12 | 67.5% |
| 13 | 65% |
| 14 | 65% |
| 15 | 62.5% |
| 16 | 62.5% |
| 17 | 57.5% |
| 18 | 57.5% |
| 19 | 55% |
| 20 | 55% |
| Order | Exercise | Sets | Reps | Rest |
| A1 | Bench Press | 5 | 8 | 10s |
| A2 | Supinated Grip Chin Up | 5 | 8 | 90s |
| B1 | Seated Cable Row | 4 | 10 | 10s |
| B2 | Flat Cable Flies | 4 | 10 | 60s |
| C1 | Seated Machine Flies | 4 | 12 | 10s |
| C2 | High Pull Row | 4 | 12 | 60s |
| D1 | Parallel Bar Press Ups | 4 | 15 | 10s |
| D2 | Semi Supinated Grip Pull Downs | 4 | 15 | 60s |
| Order | Exercise | Sets | Reps | Rest |
| A1 | Deadlift | 5 | 8 | 90s |
| B1 | Back Squat | 4 | 10 | 10s |
| B2 | Lying Leg Curl | 4 | 10 | 60s |
| C1 | Leg Press | 4 | 12 | 10s |
| C2 | Reverse Hack Squat | 4 | 12 | 60s |
| D1 | Leg Extension | 4 | 20 | 20s |
| E1 | Prowler Push into Sled Drag | 1 | 3 | 60s |
| Order | Exercise | Sets | Reps | Rest |
| A1 | EZ Bar Lying Tricep Extension | 5 | 10 | 10s |
| A2 | Barbell Spider Curl | 5 | 10 | 60s |
| B1 | Incline Dumbbell Curl | 4 | 12 | 10s |
| B2 | Barbell Flexion into Extension | 4 | 12 | 60s |
| C1 | Barbell Cheat Curl (emphasis on eccentric) | 4 | 15 | 10s |
| C2 | Duel Rope Extension | 4 | 15 | 60s |
| D1 | Strict Seated Dumbbell Shoulder Press | 3 | 10 | 10s |
| D2 | Seated Dumbbell Laterals | 3 | 12 | 10s |
| D3 | Seated Dumbbell Frontal Raises | 3 | 15 | 60s |
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
