Training Programs

METAL CARVED FITNESS LEAN MACHINE TRAINING PLAN

If you wanna get LEAN like me then you gotta train like me. Just follow the training plan and in 40 days you will know what a LEAN MACHINE looks like when you look in the mirror.

Mantra

  1. Follow a good clean lean diet.
  2. Make sure before you start training you know all the proper form and techniques, don’t get injured.
  3. Focus and determination, if you start this plan make sure you see it through for the next 40 days.
  4. Get proper sleep, try ZMA at night.

Day 1

Exercise Reps Sets
Barbell Deadlift 12,10,8,6,12 5
Barbell Front Squats (triple set with 2 below) 10 3
Burpee to Jump 10 3
Step-up/Raise Knee (same leg) 10 3
Cable Chest Fly (triple set with 2 below) 10 3
Clap Press Ups 10 3
Kettlebell Rows (triple set with 2 below) 10 3
Inverted Body Rows 10 3
Dumbbell Curls 10 3
Cable Slow Crunch 10 to 12 3
Plank 45 sec to 1 min 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8

Day 2

Exercise Reps Sets
Wide Grip Chin Ups (super set with below) To Failure 3
Gorilla Press Up To Failure 3
Bench Press 12,10,8,6,12 5
Narrow grip lat pull down 12,10,8,6,12 5
Dumbbell Chest Press plus rotation 10 3
Dumbbell Fly to hammer grip press combo (superset with below) 10 3
High cable rows 10 3
Dumbbell Pullovers (superset with below) 10 3
Dips 10 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8
Plank 45 sec to 1 min 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8

Day 3

Exercise Reps Sets
Barbell Squats 12,10,8,6,12 3
Plyometric Box Jumps (superset with below) 15 3
Dumbbell Walking Lunges (triple set with two below) 10 3
Dumbbell curl to shoulder press 10 3
Dumbbell Jump Squat 10 3
Cable Low to high woodchops (triple set with two below) 10 3
Medicine Ball Crunch 10 3
Arm Get-ups to press-up combo 10 3
TRX Plank Hold (triple set with two below) 1 min 3
TRX Jacknifes 15 to 20 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8

Day 4

Exercise Reps Sets
Dumbbell Incline Chest Press 12,10,8,6,12 5
Barbell clean and press 12,10,8,6,12 5
Bench Press (superset with below) 10 3
Seated Arnold Press 10 3
Decline Bench (superset with below) 10 3
Barbell upright row 10 3
Staggered power press-ups (superset with below) 10 3
Dumbbell lat raise & front raise combo 10 3
Close grip press-ups (superset with below) To Failure 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8

Day 5

Exercise Reps Sets
Weighted Cable Crunch 12,10,8,6,12 5
BTRX Plank Drifting (superset with below) 10 3
TRX Pike 10 3
Cable Transverse Twists (superset with below) 10 3
Dumbbell prone (press-up position) flyes (superset with below) 10 3
Bosu press-ups To Failure 3
Medicine Ball Crunches (superset with below) 10 3
Plank To Failure 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8