Lean muscle gain training programme men .pdf



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Lean
Muscle
Gain
training PROGRAMME for men
Get active by following this 5-day training programme for the next 12 weeks.

You can do these exercises at home or at your gym, depending on your circumstances. Refer to the Training Tips of each
stage to adapt the training slightly. Never skip a cardio or weight training session. If you can’t do the weight and cardio
training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the
evening.

DAY 1 - Chest
Chest
1

FLAT BENCH
DUMBBELL PRESS

3 sets, 12 reps
4

chest PULL OVER

2

INCLINE BENCH PRESS

3 sets, 12 reps
5

decline push-up

3

3 sets, 15 reps

cardio
6

3 sets, 8 reps

Incline FLYES

30-45 minutes of
high intensity
running/sprints or
elliptical cycle.

3 sets, 8 reps

*For detailed instructions on how to perform these exercises, please visit www.usn.co.za

USN BODY MAKEOVER | 30

DAY 2 – legs & Abs
legs
1

Squats

3 sets, 8-12 reps

2

Lunge with
oblique twist

3 sets, 8 reps

swiss ball
reverse crunch

2 sets, 8 reps

5

Close grip
barbell curl

3 sets, 12 reps
31 | USN BODY MAKEOVER

Cross over
oblique twist

6

30-45 minutes of
high intensity
running/sprints
or elliptical
cycle.

4 sets, 20 reps

DAY 3 – Arms
Biceps
1

3 sets, 8 reps

cardio

Abs
4

STRAIGHT leg
dead lift

3

2

wide grip
barbell curl

3 sets, 12 reps

3

Standing
DUMBBELL curl

3 sets, 12 reps

Triceps
4

Concentration
curl

5

bentover tricep
extensions

6

3 sets, 12 reps

3 sets, 12 reps

cardio

DAY 4 – shoulders
Shoulders

7

30-45 minutes of
high intensity
running/sprints
or elliptical
cycle.

1

Seated barbell
press

3 sets, 12 reps

3

Seated lateral
Raises

3 sets, 12 reps

4

Barbell chin raises

seated tricep
extensions

3 sets, 12 reps

2

Seated DUMBBELL
press

3 sets, 12 reps

cardio
6

30-45 minutes
of high
intensity
running/
sprints or
elliptical
cycle.

3 sets, 8 reps

*For detailed instructions on how to perform these exercises, please visit www.usn.co.za

USN BODY MAKEOVER | 32

DAY 5 – Back & Core
2 Incline bench
Back
1

Bent over rows

2 sets, 8-12 reps

core
4

3 sets, 12 reps
5

V-ups

Swiss ball situp

3 sets, 20 reps

3

DUMBBELL row

One arm
DUMBBELL row

3 sets, 8-12 reps

cardio
6

30-45 minutes of
high intensity
running/sprints
or elliptical
cycle.

3 sets, 20 reps

DAY 6
OPTIONAL EXERCISES
Perform a mix of high intensity cardio and moderate resistance training for no longer than 45 minutes.
Attempt to complete a full-body, circuit training session, with minimal rest.
This does not include your warm-up, which may involve stretching and foam rolling. If you reach failure
before you can complete the set, lower the training weight by 20- 30%, and continue until failure occurs. If
failure does occur, you can stop training that set as the muscle has reached failure twice, and normal function
will not occur until recovery has taken place.
Saturday and Sunday are optimal rest days, but remember to keep your diet clean! On each day (Monday
- Friday), you can do around 45 minutes of cardio after the resistance session. This should be between
the treadmill and the stepper (if your gym has both). Keep your heart rate at around 75-85% of MAX to
encourage fat-burning.

33 | USN BODY MAKEOVER

OPTIONAL CONDITIONING EXERCISES
1

flat bench tricep
press

3 sets, 12 reps
3

plank

3 sets, 1 min

5

crunch with ball
below feet

4 sets, 12 reps

2

seated CHEST press

3 sets, 8 reps
4

oblique crunch

4 sets, 20 reps

6

Swiss ball inverse
crunch

4 sets, 12 reps

*For detailed instructions on how to perform these exercises, please visit www.usn.co.za

USN BODY MAKEOVER | 34


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