The Get Big and Lean Training Plan

Transform your body in just 28 days by adding lean muscle mass and torching body fat fast

To make big changes to how you look with your top off, you need to make a big effort and give it everything you’ve got. This four-week training plan is designed to help you train smarter so every minute spent in the gym is moving you closer to the body you want by building lean muscle mass and torching excess body fat. Follow it for four weeks and see how much your body changes for the better.

HOW THE PLAN WORKS

This four-week training plan has been designed to be easy to follow and highly effective in helping you add muscle and burn fat fast. To achieve that goal, simply do the following four body part-focused workouts each week – sticking to the exercises, sets, reps, tempo (see panel, right) and rest periods detailed – for a month.

The first workout of each week targets your chest and triceps, the second your back and biceps, the third your legs and abs, and the fourth your shoulders. This approach will ensure all your major muscle groups are trained hard each week and will create the Ideal metabolic environment for your body to lay down new muscle tissue while burning excess fat.

All the four weekly workouts are made up of five moves, performed as straight sets. This means you do all the sets of move 1, then move on and do the same for move 2 and so on. Because this lifting approach gives you time to rest between sets it’s important you not only stick to the sets, reps, tempo and rest periods indicated, but also lift as heavy as you can without compromising form. This will enable you to make big physique changes fast.

TEMPO TRAINING

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. X means that part of the move should be done explosively. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work.