Lean ‘n Mean Program

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I’m putting 100% focus on getting my body fat down before the wedding so I’ll out post the workouts for each week on Monday for anyone who want’s to follow along or try it themselves.

What I DON’T want to do is sacrifice a bunch of muscle in this process so I’ll still be focusing on realistic specific strength goals but using much more conditioning.

Week 1 Day 1-
Heavy Upper Push- 4 sets of 5-8 reps
Rep Upper Pull- 4 sets of 10-15 reps

Don’t worry about vertical vs horizontal pushing/pullings in each workout. Just make sure you are getting plenty of variety. Mix things like bench with overhead pressing and rowing with pull ups.

Conditioning-
I used The Forged Athletes Beginner Body Weight Conditioning Circuit
Squat
Plank
Push Up
Pull Up/Row
Alt Drop Lunge
Lateral Lunge/Reach

3 rounds, 10-25 reps per exercise, max hold on planks, 30-90 seconds rest between rounds

DB/BB/BW complexes, sprintings, circuits, or Tabata drills also work just fine. I also didn’t add any extra ab work since I did 3 rounds of planks.

Week 1 Day 2-
Heavy Lower- 5 sets of 5-8 reps
Abs/Grip (optional)
Sled/Sprint/Prowler Push

Week 1 Day 3-
Heavy Upper Pull- 4 x 5-8
Rep Upper Push- 4 x 10-15

DB Thrusters x 10
Renegade Rows x 10
Burpee x 10
Plank x Max Hold

3 rounds, 1 minute rest

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