This Lean Gains Workout plan is spread over 5-days a week.

  • Goal: Build Muscle
  • Training Method: Anterior/Posterior Split
  • Training Frequency: 5x per week
  • Level: Intermediate - Advanced

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, it is highly recommended for hard gainers or those who struggle with increasing calorie intake and nutritional balancing.

  • Creatine Monohydrate
  • 100% Whey Isolate Protein
  • BCAAs
  • Pre-Workout / Energy Booster

Cardio

Cardio is essential for sustainable muscle growth. Expansion of lung capacity will improve your blood circulation and assist you in lifting heavier as well as promote faster recovery.

We recommend adding a 10-min Cardio Warm Up before each session and low intensity steady state (incline walking, cross trainer or recumbent cycling) for 30-45mins.

Sunday - Glutes & Legs

Barbell Wide Squat

Sets: 4
Reps: 12, 12, 10, 8
Note: Increase the weight with each set

Narrow Leg Press

Sets: 3
Reps: 15
Note: Increase your time under tension each set.

Dumbbell Walking Lunges

Sets: 3
Reps: 10
Note: Weight should be heavy

Leg Extensions

Sets: 3
Reps: 15

Tempo: 2:0:2:0
Note: Hold the last rep for 5seconds

Seated or Lying Leg Curl

Sets: 5
Reps: 15

Tempo: 3:3
Note: Weight should be moderate

Barbell Hip Bridge

Sets: 4
Reps: 15

Tempo: 3:3
Note: Hold the last rep for 5 seconds

Seated Calf Raise (Use either Machine or Dumbbells)

Sets: 3
Reps: 20

Tempo: 1:1
Note: Hold the last rep for 5 seconds

Monday & Thursday - Anterior Chain

Cable Chest Fly – (High) x2
Cable Chest Fly – (Mid) x2
Cable Chest Fly – (Low) x1

Sets: 5
Reps: 10
Note: If there are no cables use dumbbells

Flat Bench Press

Sets: 3
Reps: 12, 10, 8
Note: Increase the weight with each set

Decline Bench Press

Sets: 3
Reps: 10, 8, 6
Note: Increase the weight with each set

Standing Arnold Press

Sets: 3
Reps: 15, 12, 10
Note: Increase the weight with each set

Seated Dumbbell Lateral Raise

Sets: 3
Reps: 12
Note: Slow controlled movement throughout.

Upward Barbell Row

Sets: 4
Reps: 10

Tempo: 2:0:2:0
Note: Weight should be moderately heavy

Barbell Biceps Curl

Sets: 4
Reps: 10

Tempo: 2:0:2:0
Note: Hold the last rep mid-way for 3-5s

Tuesday - Rest Day

Wednesday & Friday - Posterior Chain

Barbell Romanian Deadlift

Sets: 4
Reps: 15, 12, 8, 6,
Note: Increase the weight with each set

Seated Row – Wide Grip

Sets: 4
Reps: 12, 10, 8, 6
Note: Increase the weight with each set

Reverse Grip Lat Pulldown

Sets: 3
Reps: 15
Note: Keep the Rest period under 60s

Single Arm Dumbbell Row

Sets: 3
Reps: 10
Note: Consider using wraps if forearms are fatigued by this point.

Dumbbell Back Extensions

Sets: 3
Reps: 12
Note: Use body weight if no equipment available.

Original Plank

Sets: 4
Reps: 30 seconds
Note: If 30s is too easy, increase time to 45s.

Hanging or Lying Leg Raises

Sets: 4
Reps: 12

Tempo: 2:0:2:0
Note: Reduce swinging by keeping your tempo slow.

Saturday - Rest Day

Are You TAGGING Your Gains on SOCIAL MEDIA??

Putting your goals and progress out to the world is one way to keep you motivated and consistent. We are here to help and love shouting out your progress, tips and comments to our IG Community.

Tag @MrandMrsMuscle and Hashtag #MrandMrsMuscle in your story or feed posts to feature!