THE LEAN GAIN PROGRAM

THE OBJECTIVE
• Increase strength and muscle
• Increase cardiovascular performance
• Decrease fat

TRAINING OVERVIEW
This is a hybrid program picking knowledge and principals from several different styles of training (CrossFit,
bodybuilding, powerlifting, cardiovascular endurance, etc.) designed to improve the aesthetic appeal of the
physique while simultaneously improving performance. If followed with consistency, one will see consistent
strength and muscle gains from week to week. All sets except the first set of each exercise should be taken very
close to failure. Muscle is built in the last 2-3 reps that you do not think you can get. Kill it! Intensity is key!

THE TRAINING PHILOSOPHY

• Each upper-body workout (chest, back, shoulders, arms) follows a similar path. Each workout starts with a
10-minute aerobic warm-up on the treadmill or Stairmaster and a 10-minute anaerobic warm-up doing 2-3
light sets to loosen the muscle.
• The first two movements of each upper body workout are focused on increasing strength. By keeping the
reps low and going as heavy as possible, this shocks the nervous system and trains the body to handle
heavier weight. These 4-6 reps should be at 85%-90% of your One Rep Max (1RM).
• The next 5-6 movements of each upper body workout are focused on increasing muscle size while also
burning fat. By performing higher reps, this increases the physical size of the muscle by pumping blood
into the muscle while simultaneously burning fat through hypertrophy. These 10-15 reps should be at 60%-
75% of your One Rep Max (1RM). By increasing the repetitions, you are forcing the heart to pump more
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 blood and challenging your cardiovascular system as you get past the 10th rep. By increasing the heart rate,
you burn more calories and spark your metabolism to increase for the 2-3 hours after your workout
completes.
• Legs are trained differently than upper body. We always start Legs with squats at low repetitions for
strength, then drop the weight 60-80 pounds to do squats at higher repetitions for hypertrophy and
muscle growth. The only other leg exercise we do for strength is leg press, which happens at the end of the
workout.

STARTING NOTES & IMPORTANT DEFINITIONS

• It is of utmost importance to stay within the designated repetition range! For example, if Dumbbell
Bench Press calls for 4 sets of 8-10 and you cannot reach 8 reps on set 3, lower the weight 10-20 pounds
so you can stay within the rep range. Vice versa, if you can reach 10 reps with relative ease during the 4
sets, it is your responsibility and obligation to increase the weight 10-20 pounds. This is how you will
track progressive overload, which is the gradual increase of stress placed upon the body during
exercise training.
• I use the Shredded for Life app to track my workouts (Available on iPhone and Android). This app is
currently reserved for paying clients, but I highly suggest using another workout tracking app to track
your progress, like the “Strong” app. It is beneficial to be able to reference old workouts to see how
strong you were at that specific time, tying back to progressive overload stated above. Writing your
workouts down in a notebook is also an option (BodyMinder is a great journal).
• While I want you to follow the below routines as closely as possible, there may be certain exercises that
you do not like and do not click with you well. That is fine. If you need additional exercise ideas,
BodyBuilding.com’s app “BodySpace” houses an exercise database that allows you to search by body
part and exercise popularity. It includes instructional videos as well and is very helpful!
• M = movement.
• Drop set – A drop set is performing multiple sets in a row (gradually lowering the weight 20-40lbs)
without rest. For example, if Dumbbell Bench Press calls for the first set to be a drop set, you will
perform 8-10 reps at the highest weight then immediately grab a set of dumbbells 20-40lbs lighter and
perform 8-10 additional reps. Drop sets force blood into the muscle very quickly and are a great tool for
cardiovascular endurance and all-around athletic performance.
• Super set – A super set is switching between two movements without rest. For example, one can super
set Dumbbell Curls with Dips by performing a set of curls then a set of dips immediately after without
rest. Similar to drop sets, super sets also force blood into the muscle very quickly and are a great tool for
cardiovascular endurance and all-around athletic performance.

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 WEEKLY BREAKDOWN

MON TUES WED THUR FRI SAT SUN

WEEK CHEST BACK LEGS SHOULDER REST BICEP REST

1 TRICEP
WEEK CHEST BACK REST LEG CHEST FULL REST
2 SHOULDER BICEPS TRICEP BODY
CIRCUIT
WEEK CHEST BACK LEGS SHOULDER REST BICEP REST
3 TRICEP
WEEK CHEST BACK REST LEG CHEST FULL REST
4 SHOULDER BICEPS TRICEP BODY
CIRCUIT

THE WORKOUTS

DAY 1 – CHEST

• The first 2 chest movements are for strength.

• The next 6 chest movements are for hypertrophy.
• 2-4 minute rest in between M1 and M2 sets. 60-90 second rest in between M3 – M8 sets.

• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

M1: Dumbbell Flat Bench Press Warm-up: 2 x 8-10 w/ light weight

M2: Smith Machine Incline BB Press
M3: Cable Flys (or Peck Deck)
M4: Rope Tricep Push-down
M5: Machine Flat Bench Press (or Decline)
M6: Dips (Weighted if necessary)
M7: Incline DB press with DBs turned inwards
and touching (For inner chest)
M8: Push-ups until failure
4 x 6-8. First set is drop set. Last set failure
4 x 6-8. Last set failure
4 x 12-20. First set is drop set. Last set failure
3 x 10-15. First set is drop set. Last set failure
4 x 10-15. First set is drop set. Last set failure
3 x 10-15
4 x 10-15. Last set failure
5 sets until failure

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 DAY 2 – BACK

• Deadlifts are for strength.

• The next 7 back movements are for hypertrophy.
• 2-4 minute rest in between M1 sets. 60-90 second rest in between M2 – M8 sets.

• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster.

(Warm-up) Pull-ups 4 sets. First two sets 3-4 reps shy of failure. Last
two sets until failure
M1: Rack Pulls Warm-up: 3 x 6-10 w/ light weight. Each set
increasing in weight (30-50lb increments)
3 x 4-8. Last set failure
M2: Medium-Grip Lateral Pull-Down 4 x 10-15. First set is drop set. Last set failure
M3: Bent Dumbbell Rows 4 x 10-12. First set is drop set. Last set failure
M4: Alternating Hammer Curls (Heavy) 3x8
M5: Lower Back Extension Machine 3 x 10-12
M6: Straight Arm Pushdown 4 x 8-10
M7: Bicep Curl Machine 3 x 8-10
M8: High Row Machine 4 x 8-10

DAY 3 – LEG

• 2-4 minute rest in between M1 sets. 60-90 second rest in between M2 – M7 sets.
• Aerobic Warm-up – 10-minute walk (3 mph) and 15 minutes of stretching (hamstrings, quads, glutes, hip
flexors, calves).
• Aerobic Cool-down (Not required, but recommended) – 10-minute slow walk on the treadmill.

M1: Squats (High bar or Low bar – Your choice) Warm-up: 3 x 6-10 w/ light weight.
3 x 4-8. Last set failure
M2: Hack Squats (On Smith Machine or 3 x 10-12
equivalent)
M3: Leg Curls 4 x 10-15. First set is drop set. Last set failure
M4: Calf Raises 5 x 20
M5: Walking Dumbbell Lunges 3 x 10 (20 steps)
M6: Leg Extension (Machine) 4 x 10-15. First set is drop set. Last set failure.
M7: Leg Press (Machine) 3 sets until failure

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 DAY 4 – SHOULDER

• 2-4 minute rest in between M1 sets. 60-90 second rest in between M2 – M6 sets.

• Aerobic Warm-up – 10-minute jog (7-8 mph) on treadmill or 10 minutes on Stairmaster.

• Anaerobic Warm-up – 3 sets of shoulder rotations holding a 10lb dumbbell.

M1: DB Shoulder Press Warm-up: 2 x 8-10 w/ light weight

M2: Smith Machine Overhead Barbell Press
M3: Lateral Raises w/ Dumbbells
M4: Rear Delt Flys (Peck Deck or Chest down on
Incline Bench)
M5: Dumbbell Arnold Press
M6: Shrugs (w/ Dumbbells or Machine)
4 x 6-8. First set is drop set. Last set failure
4 x 8-12. Last set failure
4 x 15. First set is drop set. Last set failure
4 x 15. First set is drop set. Last set failure
4 x 8-10. Last set failure
4 x 10-15. Last set failure

DAY 5 – BICEP & TRICEP

• Aerobic Warm-up – 10-minute jog (7-8 mph) on treadmill or 10 minutes on Stairmaster.

• Anaerobic Warm-up – 3 sets of shoulder rotations holding a 10lb dumbbell.

M1: Alternating Dumbbell Curls Warm-up: 2 x 8-10 w/ light weight

4 x 10. First set is drop set. Last set failure
M2: Rope Tricep Push-Downs 4 x 12-15. First set is drop set. Last set failure
M3: Seated Hammer Curls 4 x 10. Last set failure
M4: Tricep Kickbacks 4 x 8-10. Last set failure
M5: Preacher Curls 3 x 8-10. Last set failure
M6: Overhead Tricep Extension (w/ Dumbbell) 3 x 8-10. Last set failure
M7: Standing straight bar curls 3 x 10-12. Last set failure
M8: Tricep Pushdown (Machine) 3 x 10. First set is drop set. Last set failure
M9: Diamond Push-Ups 3 sets until failure

DAY 6 – CHEST & SHOULDER

• 60-90 second rest in between all sets. The goal of this workout is to not lift for strength (85% 1RM or above).
Focus on staying in the rep range and maintaining good form. Decrease the weight mid-movement if
necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

M1: Dumbbell Flat Bench Press Warm-up: 2 x 8-10 w/ light weight

M2: Lateral Raises w/ Dumbbells
M3: Dumbbell Shoulder Press
M4: Cable Flys (or Peck Deck)
M5: Incline Chest (Machine)
M6: Front Raises w/ Dumbbells
M7: Decline Chest (Machine)
M8: Shrugs (Dumbbell or Machine)
M9: [ Optional ] superset / Push-Ups
4 x 8-10. First set is drop set. Last set failure
4 x 15. Last set failure
4 x 8-10. Last set failure
4 x 10-15. First set is drop set. Last set failure
4 x 8-10. First set is drop set. Last set failure
3 x 15. Last set failure
4 x 10-12. Last set failure
4 x 10-12. Last set failure
4 sets until failure

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 DAY 7 – BACK & BICEP

• 60-90 second rest in between all sets. The goal of this workout is to not lift for strength (85% 1RM or above).
Focus on staying in the rep range and maintaining good form. Decrease the weight mid-movement if
necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

(Warm-up) Pull-ups
M1: Deadlifts (Conventional or Sumo)
M2: Plate-loaded Low Row Machine
M3: Standing Straight Bar Curls
M4: Medium-Grip Lateral Pull-Down
M5: Bicep Curl Machine
M6: Pull-Down w/ V-Bar
M7: Dumbbell Rows
4 sets. First two sets 3-4 reps shy of failure. Last
two sets until failure
Warm-up: 3 x 6-10 w/ light weight. Each set
increasing in weight (30-50lb increments)
3 x 4-8. Last set failure
4 x 10-12. First set is drop set. Last set failure
3 x 10-12. Last set failure
4 x 10-15. First set is drop set. Last set failure
3 x 10
3 x 15. Lighter weight. Last set failure
4 x 10-12. Last set failure

DAY 8 – LEG

• 90-120 second rest in between all sets.

• Aerobic Warm-up – 10-minute walk (3 mph) and 15 minutes of stretching (hamstrings, quads, glutes, hip
flexors, calves).
• Aerobic Cool-down (Not required, but recommended) – 10-minute slow walk on the treadmill.

M1: Leg Press Warm-up: 3 x 6-10 w/ light weight

5 x 8-10. Last set failure
M3: Leg Curls 4 x 10-15. First set is drop set. Last set failure
M3: Front Squats 4 x 8-10. Light weight. Quads will be tired from
Leg Press
M4: Calf Raises 5 x 20
M5: Walking Dumbbell Lunges 3 x 10 (20 steps)
M6: Leg Extension (Machine) 4 x 10-15. First set is drop set. Last set failure

DAY 9 – CHEST / TRICEP

• 60-90 second rest in between all sets. The goal of this workout is to not lift for strength (85% 1RM or above).
Focus on staying in the rep range and maintaining good form. Decrease the weight mid-movement if
necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

M1: Flat Bench Press on Smith Machine
M2: Rope Tricep Pushdown
M3: Cable Fly (or Peck Deck)
M4: Dips (Weighted if necessary)
M5: Single-Arm Incline Press (Machine)
M6: Tricep Push-down Machine
M7: Push-Ups
4 x 10-12. Last set failure
3 x 15-20. Last set failure
4 x 15-20. First set is drop set. Last set failure
3 x 10
4 x 10. Lighter weight necessary. Last set failure
3 x 10-12. Last set failure
5 sets until failure

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 DAY 10 – FULL BODY CIRCUIT

• 30-60 second rest in between all sets. The goal of this workout is move as fast as possible and to keep your
heart rate elevated. Focus on staying in the rep range and maintaining good form. Decrease the weight
mid-movement if necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

M1: Squats (High bar or Low bar) 3 x 10

M2: Alternating Standing Dumbbell Curls 3 x 10
M3: Single-Arm Dumbbell Press on Flat Bench 3 x 10
M4: Shoulder Press Machine 3 x 10
M5: Tricep Pushdown w/ Cable 3 x 10
M6: Wide-grip Lateral Pull-Down 3 x 10
M7: Walking Dumbbell Lunges 3 x 10 (20 steps)
M8: Shrugs (w/ Dumbbells or Machine) 3 x 10
M9: Preacher Curls 3 x 10
M10: Push-Ups 4 sets until failure

FINAL NOTES

o While I want you to stick to the exercises in this plan specifically, I also encourage my clients to try new
things. If you desire additional exercises, please do! BodyBuilding.com’s app “BodySpace” houses an
exercise database that allows you to search by body part and exercise popularity. It includes
instructional videos as well. Very helpful.

o I use the app Strong to track the majority of my workouts. I suggest using this app (or one like it, as there
are many) to track your progress. It is beneficial to be able to reference old workouts to see how strong
you were at that specific time.

WORK THE PLAN AND IT

WILL WORK FOR YOU!

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