Man about to workout

6-Week Lean Workout Plan: Guaranteed Results

Posted by Chris Manus on

Do you want to reach peak performance and get into the best shape of your life? Then this 6 Week Lean Workout Plan is just what you need! You'll be amazed by the results within weeks, as long as you stay consistent and dedicated to regular exercise. In this blog post, we will break down a detailed plan – one that will challenge your strength, endurance, and movements so that you can gain more lean muscle mass, burn fat, and increase energy levels. and improve overall health. This program is designed to help even those who are new to working out or lack motivation feel confident about their progress toward reaching their fitness goals.


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Week 1: Get a Strong Foundation

During week 1, you'll focus on building a strong foundation for the next 5 weeks. Start with a full-body workout routine that includes squats, lunges, deadlifts, and push-ups. You'll also engage in some cardio, such as running, swimming, or jumping rope. This week is about building up your stamina and setting a solid foundation, so try to do at least two workouts this week.


Day 1: Full-Body Workout: Begin your workout with a ten-minute warm-up that includes dynamic stretching. Then, complete 3 sets of 12 reps for each of the following exercises: squats, lunges, deadlifts, and push-ups. Rest for 30 seconds between each set. Finish with 20 minutes of cardio, such as jogging or cycling.


Day 2: Cardio and Abs: Start your workout with a five-minute warm-up that includes jogging. Then, complete 30 minutes of cardio, such as swimming or cycling. Afterward, do some ab exercises such as crunches or planks to strengthen your core.


Day 3: Full-Body Workout: Start with a ten-minute warm-up that includes dynamic stretching. Then, complete 3 sets of 12 reps for each of the following exercises: squats, lunges, deadlifts, and push-ups. Rest for 30 seconds between each set. Finish with 20 minutes of cardio, such as jumping rope or running stairs.


Day 4: Active Rest Day: Take a break from intense workouts but still engage in moderate-low physical activity such as light yoga, stretching, or walking.


Day 5: Cardio and Abs: Start your workout with a five-minute warm-up that includes jogging. Then, complete 30 minutes of cardio, such as swimming or cycling. Afterward, do some ab exercises such as crunches or planks to strengthen your core. 


Day 6: Full-Body Workout: Begin your workout with a ten-minute warm-up that includes dynamic stretching. Then, complete 3 sets of 12 reps for each of the following exercises: squats, lunges, deadlifts, and push-ups. Rest for 30 seconds between each set. Finish with 20 minutes of cardio, such as running or rowing.


Day 7: Rest Day: Allow your body to rest and recover so you can tackle the upcoming week full of energy.


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Week 2: Building Muscle

Week 2 is all about building muscle. This week, you'll focus on weight training and targeting specific muscle groups. You'll do a series of moves that will get your muscles pumping and help you build strength. 


Day One: Chest and Triceps: Start with a 10-minute warm-up of your choice. Then, move on to the incline bench press for three sets of 10-12 reps. Follow that up with 3 sets of push-ups until failure. Finish off with 4 sets of tricep pull-downs with a rope attachment.


Day Two: Back and Biceps: Start with a 10-minute warm-up of your choice. Move on to wide-grip pull-ups, aiming for 3 sets of 10-12 reps. Then, move on to bent-over rows for 3 sets of 10-12 reps. Finish with bicep curls for 4 sets of 10-12 reps each.


Day Three: Rest Day: Make sure to rest your muscles and eat plenty of protein to aid in muscle recovery.


Day Four: Legs: Start with a 10-minute warm-up of your choice. Move on to barbell squats for 3 sets of 10-12 reps. Follow this up with lunges for 3 sets of 12 reps per leg. Finish with calf raises for 4 sets of 15 reps each.


Day Five: Shoulders and Abs: Start with a 10-minute warm-up of your choice. Move on to the military press for 3 sets of 10-12 reps. Then, perform 3 sets of lateral raises for 12 reps each. Finish off with crunches for 4 sets of 25 reps each.


Day Six: Full Body HIIT Training: Start with a 5-minute warm-up of your choice. Then, complete three rounds of the following exercises:

  • Squat jumps for 30 seconds
  • Push-ups for 30 seconds
  • Burpees for 30 seconds
  • Mountain climbers for 30 seconds

Take a 60-second rest in between each round. Finish off with a 5-minute cool-down of stretching and foam rolling.


Day 7: Rest Day

Week 3: Intense Cardio

During Week 3, you'll be focusing on intense cardio workouts to help you burn fat and improve endurance. You'll be doing high-intensity interval training (HIIT) like sprinting, jumping jacks, and burpees. 


Day 1: HIIT Cardio: On day one, begin your week with a cardio circuit that includes sprinting, jumping jacks, and burpees. The workout should be 20 minutes long, with a 10-second rest period between each exercise. Repeat the circuit for a total of four times. This fast-paced workout will help you improve endurance, strengthen your heart, and increase your metabolism.


Day 2: Rest Day: Your body needs rest to heal and recover, so make sure to take this day off from your intense cardio workouts. You can still stay active by doing some light stretching, yoga, or going for a leisurely walk.


Day 3: Upper Body HIIT: For day three, focus on upper body HIIT. Choose exercises like push-ups, bench dips, and mountain climbers that target your arms, back, and chest muscles. Do each of these exercises for 30 seconds, with a 10-second rest period in between. Repeat the circuit for a total of four times. This workout will help you build upper body strength while working up a sweat.


Day 4: Lower Body HIIT: Day four is all about your lower body. Choose exercises like jump squats, lunges, and calf raises to tone and sculpt your legs. Do each of these exercises for 30 seconds, with a 10-second rest period in between. Repeat the circuit for a total of four times. This workout will leave your legs feeling sore but oh-so-strong.


Day 5: Core HIIT: On day five, target your core with exercises like flutter kicks, Russian twists, and plank jacks. Do each of these exercises for 30 seconds, with a 10-second rest period in between. Repeat the circuit for a total of four times. This workout will help you improve your posture and strengthen your abdominal muscles.


Day 6: Full Body HIIT: For the last day of the week, go all out with a full-body HIIT workout. Choose exercises like jump rope, box jumps, and bear crawls that engage your entire body. Do each of these exercises for 30 seconds, with a 10-second rest period in between. Repeat the circuit for a total of four times. This workout will challenge you from head to toe and leave you feeling accomplished.


Day 7: Rest Day

Girl sitting with exercise ball

 

Week 4: Push Yourself Harder

Week 4 is all about pushing yourself harder than before. You'll be doing more challenging workouts, such as lifting heavier weights and incorporating new exercises. This week is all about testing your limits and seeing what you're capable of.


Day 1: Upper Body: Start with a 10-minute warm-up on a stationary bike or elliptical. Then, move on to push-ups, bicep curls, tricep dips, and lateral raises. Do each exercise for three sets of 12 reps, starting with lighter weights and gradually increasing as you feel comfortable. Finish off with a 15-minute HIIT (high-intensity interval training) session on the rowing machine or treadmill.


Day 2: Rest Day: Don't forget the importance of rest! Take a day off to let your muscles recover and prepare for the second half of the week.


Day 3: Lower Body: Start with a 10-minute warm-up on the stair climber or treadmill. Then, move on to squats, lunges, deadlifts, and calf raises. Do three sets of 12 reps for each exercise, increasing the weight as you go. Finish with a 15-minute HIIT session on the bike or the treadmill.


Day 4: Cardio Circuit 

Start with a five-minute warm-up on a cardio machine of your choice. Then, move through a circuit of jump rope, box jumps, burpees, and mountain climbers for 45 seconds each, with 15 seconds of rest in between. Repeat the circuit three times, ending with a five-minute cool-down on the rowing machine or stationary bike.


Day 5: Full Body: Begin with a 10-minute warm-up on the elliptical or stair climber. Then, move on to a circuit of bench presses, pull-ups, squats, and planks for three sets of 12 reps each. Finish with a 15-minute HIIT session on the rowing machine or treadmill.


Day 6: Rest Day: Take another day off to recover and prepare for the final week of your 6-week lean workout plan.


Day 7: Rest Again


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Week 5: Maintain Your Progress

Week 5 is all about maintaining the progress you've made over the past four weeks. You'll be doing a mix of cardio and weight training, focusing on maintaining your muscle mass and keeping up your endurance. 


Day 1: Upper Body: Start with a 10-minute warm-up on a stationary bike or elliptical. Then, move on to push-ups, bicep curls, tricep dips, and lateral raises. Do each exercise for three sets of 12 reps, starting with lighter weights and gradually increasing as you feel comfortable. Finish off with a 15-minute HIIT (high-intensity interval training) session on the rowing machine or treadmill.


Day 2: Rest Day: Don't forget the importance of rest! Take a day off to let your muscles recover and prepare for the second half of the week.


Day 3: Lower Body: Start with a 10-minute warm-up on the stair climber or treadmill. Then, move on to squats, lunges, deadlifts, and calf raises. Do three sets of 12 reps for each exercise, increasing the weight as you go. Finish with a 15-minute HIIT session on the bike or the treadmill.


Day 4: Cardio Circuit: Start with a five-minute warm-up on a cardio machine of your choice. Then, move through a circuit of jump rope, box jumps, burpees, and mountain climbers for 45 seconds each, with 15 seconds of rest in between. Repeat the circuit three times, ending with a five-minute cool-down on the rowing machine or stationary bike.


Day 5: Full Body: Begin the workout with a 10-minute warm-up on the elliptical or stair climber. Then, move on to a circuit of bench presses, pull-ups, squats, and planks for three sets of 12 reps each. Finish with a 15-minute HIIT session on the rowing machine or treadmill.


Day 6: Rest Day: Take another day off to recover and prepare for the final week of your 6-week lean workout plan.


Day 7: Rest Again

Week 6: Final Push

 

 Girl on treadmill

Week six is your final push to reach your goals. This week, you'll be doing a series of workouts that will push you to your limits, such as circuit training and boot camp-style workouts. You'll be challenging your body to its max, so it's important to rest in between and eat well. 


Day 1: Circuit Training: On day 1 of week 6, we're going to kick things off with a circuit training workout. Circuit training is a great way to build strength and endurance. You'll be doing a series of exercises, one after the other, with little to no rest in between. This type of workout burns tons of calories and is perfect for building lean muscle mass. Aim for 3-5 rounds of the following circuit:

  • 10 burpees
  • 15 squats
  • 20 push-ups
  • 25 jumping jacks
  • 30-second plank

Day 2: Rest Day: On day 2, it's time to give your body some much-needed rest. Take a break from your workout routine and focus on stretching and foam rolling.  


Day 3: Boot Camp: On day 3, it's time to kick things up a notch with a boot camp-style workout. This high-intensity workout is designed to challenge your body both physically and mentally. You'll be doing a combination of strength and cardio exercises, such as burpees, mountain climbers, and jumping lunges. Aim for 3-4 rounds of the following circuit with minimal rest:

- 20 burpees

- 30 mountain climbers

- 40 jumping jacks

- 50 jumping lunges


Day 4: Strength Training: On day 4, it's time to focus on building strength and increasing muscle mass. You'll be doing a combination of compound exercises that target multiple muscle groups at once. Focus on heavy weights and low reps to really challenge yourself. Aim for 4-5 sets of the following exercises:

  • Barbell squats (8 reps)
  • Deadlifts (6 reps)
  • Bench press (6-8 reps)
  • Pull-ups (max reps)

Day 5: Cardio: On day 5, it's time to get your heart rate up and burn some calories. Choose any cardio exercise of your choice, such as running, rowing, or biking. Aim for a steady-state cardio workout for at least 30-45 minutes. 


Day 6 & 7: Rest


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Getting Lean in 6 Weeks

As you can see, it is possible to get in shape in just 6 weeks with the knowledge you just gained. When you couple this workout plan with a sensible and nutritious diet, you will be sure to experience amazing outcomes. Working out has many other wonderful benefits; it increases your energy, provides mental clarity, and builds confidence. 


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