Training

Top Workout Plan To Help You Get Strong And Lean

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.


lean


During this programme you will begin with a strength phase of 5×5 that will create the foundation level of strength in the 4 big lifts:

 

  1. Bench Press
  2. Deadlift
  3. Squat
  4. 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 5×5 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


close grip bench press


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

chest press


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.


chest workout best exercises


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


Kirk


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:

 

  1. Warm up set #1
  2. Warm up set #2 (heavier with small increment)
  3. Warm up set #3 (heavier with small increment)
  4. 3 Reps
  5. 2 Reps
  6. 1 rep max
  7. 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

cable-front-raise


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

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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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