The most common goal in the gym is to build lean muscle. Give this 10-week workout program to build lean muscle a try and absolutely crush that goal!
The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle. It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscle’s training day, for 3-5 sets, and 6-12 reps (although we’ll keep everything 8+ here).
The rep tempo should be slow as time under tension plays a huge role in the amount of muscle damage that occurs during each exercise, a factor that is critical to building lean muscle. Aim for a 2/0/2 tempo and really try to focus on the muscle you’re targeting during each lift.
Lastly, rest periods between exercises and sets should be kept fairly short. You’ll want to keep it between 30-60 seconds of rest after each set, with 45 seconds being the sweet spot.
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