Build Muscle Get Lean

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7 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Each lift requires 4 working sets, not including 1 to 2 warm-up sets.

1 working set = 12 reps.

This is a volume-based, progressive overload resistance training program. This means that your total volume for a given lift should always increase week-to-week until you can't lift 4 sets of 12 with proper form.

Always start you sets with a warm-up to make sure you're using proper form, warm-up you muscles, and to make sure your machine is correctly adjusted. You warm-up weight should be half your working set's weight.

When you begin this program, start your lifts at a little more than half your 1-rep max. For example, if the most you can lift on the chest press machine is 160 pounds once, start your chest press lift in this program at 80-90 pounds. For each lift, stay at the same weight throughout the week. During the next week, try to increase your weight by 5 pounds, but by no more than 10% of your previous week's weight for a given lift. Continue this cycle week after week.

By the way, you'll definitely build muscle with this plan, but if you want to lose fat and get lean you'll need to get your nutrition in check. For details on how to do this, I have entire course you can find at
https://buildmusclegetlean.com.

Chest and Triceps 4 exercises, 0 min

Elliptical Training	1x0 reps • 1200s	rest: 20s
Machine Inner Chest Press	4x12 reps	rest: 90s
Machine Fly	4x12 reps	rest: 90s
Machine Tricep Extension	4x12 reps	rest: 90s

Back and Biceps 4 exercises, 0 min

Elliptical Training	1x0 reps • 1200s	rest: 20s
Machine Seated Row	4x12 reps	rest: 90s
Machine Lat Pulldown	4x12 reps	rest: 90s
Machine Bicep Curl	4x12 reps	rest: 90s

Shoulder and Legs 5 exercises, 0 min

Step Machine	1x0 reps • 1200s	rest: 90s
Machine Shoulder Press	4x12 reps	rest: 90s
Machine Leg Extension	4x12 reps	rest: 90s
Machine Seated Leg Curl	4x12 reps	rest: 90s
Machine Calf Press	4x12 reps	rest: 90s

Chest and Triceps 4 exercises, 0 min

Elliptical Training	1x0 reps • 1200s	rest: 20s
Machine Inner Chest Press	4x12 reps	rest: 90s
Machine Fly	4x12 reps	rest: 90s
Machine Tricep Extension	4x12 reps	rest: 90s

Back and Biceps 4 exercises, 0 min

Elliptical Training	1x0 reps • 1200s	rest: 90s
Machine Seated Row	4x12 reps	rest: 90s
Machine Lat Pulldown	4x12 reps	rest: 90s
Machine Bicep Curl	4x12 reps	rest: 90s

Shoulder and Legs 5 exercises, 0 min

Step Machine	1x0 reps • 1200s	rest: 90s
Machine Shoulder Press	4x12 reps	rest: 90s
Machine Leg Extension	4x12 reps	rest: 90s
Machine Seated Leg Curl	4x12 reps	rest: 90s
Machine Calf Press	4x12 reps	rest: 90s