Lean Machine Workout

One of the best ways to naturally boost test is through weight training. Lifting weights helps us gain muscle but there’s another benefit often forgotten. Training with resistance can also help us get lean.

Don’t buy into the flawed concept that lifting weights will automatically make you bulky. Of course some want that, but not everyone. The ‘lean vs bulky‘ concept is determined mainly from your diet. But your training style also has a lot to do with this.

Workout for Lean Muscle

Here’s a workout schedule we’re calling our ‘Lean Machine Workout Program.’ It’s a workout designed specially to help you gain lean muscle and get cut.

The word machine is used because the goal is to turn your body into a fat burning machine. The key is to get ripped without losing muscle, and perhaps even gain some lean muscle in the process.

Mon – Chest, Shoulders & Tricep

Incline Dumbbell Press: 3 x 12-15
superset
Lateral Raises: 3 x 12

Bench Press: 3 x 12
superset
Tricep Pushdowns: 3 x 15

Cable Crossovers: 3 x 15
superset
Dumbbell Shoulder Press: 3 x 12

Dips: 5 x 15-20

Tues – Abs & Sprints

Crunches: 3 x 20

Leg Raises: 3 x 12-15

10 x 30-40 yard sprints


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Wed – Back, Biceps & Calves

Lat Pulldowns: 3 x 12-15
superset
Seated Rows Raises: 3 x 12

Dumbbell Rows: 3 x 12
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Barbell Curls: 3 x 12

Cable Pullovers: 3 x 12
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Dumbbell Curls: 3 x 12

Standing Calves Raises: 5 x 20

Thurs – Legs

Squats: 4 x 12
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Lying Leg Curls: 4 x 12

Leg Press: 4 x 12
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Stiff Leg Deadlifts: 4 x 12

Leg Extensions: 3 x 15
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Dumbbell Lunges: 3 x 15

Fri – Moderate Cardio

45 of walking (outdoors or treadmill/incline)

Sat – Abs & Sprints

Crunches: 3 x 20

Leg Raises: 3 x 12-15

10 x 30-40 yard sprints

Sun – Rest

Chest Exercises - Hammer Strength Incline 2

Get Ripped  with Supersets

The weight training days actually incorporate the concept of keeping your heart rate up (aka: cardio). This is done with supersets. Supersets are where you go from one exercise to the next without resting.

We also implmenet the push > pull > legs training method. Pushing consists of chest, shoulders, and tricps. Pulling is back and biceps. And of course legs are, well, legs.

Weights + Cardio

We do have you integrating some sort of cardiovascular work three times per week. One day is the slower, more moderate cardio while the other two days of cardio utilize the HIIT (high intensity interval training) method.

If you have more time you can do cardio on your resistance training days too. You will need to go by how you look to see how much cardio you require to get cut and more defined.

Test Booster for Getting Ripped

Lastly, you want to integrate a test booster to help you get ripped and cut. Boosting test not only helps us gain lean muscle but it also components the fat burning process.

Combining a proven test booster with a lean muscle workout program and healthy diet will help you gain lean muscle much faster and more efficiently. You can check out our experience with our #1 test booster by clicking here.

– Top TB