Diet to build lean muscle

If you want to gain lean muscle, you need to focus on progressive overload. Getting stronger most, if not every, session is key whilst maintaining proper form of course! Focus on compound exercises as your foundation and additional primary exercises. Cardio is recommended if you have a sedentary lifestyle or you need it for your chosen sport, otherwise, it could eat into your recovery and calories.

Monday

• Front Squats 4 x 6 reps 3-5 mins rest in between sets
• Barbell bench press 4 x 6 reps 3-5 mins rest in between sets
• Wide Grip pull ups 3 x 10 - 3 mins rest in between sets
• Weight Cable Crunches 3 x 10 reps 3 mins rest in between sets

Wednesday

• Deadlifts 4 x 4-6 reps 3-5 mins rest in between sets
• Military Press 4 x 6 reps 3-5 mins rest in between sets
• Close grip chin ups 3 x 10 reps - 3 mins rest in between sets
• Seated Calf Raise superset with standing calf raise 3 x 12 reps each exercise 3 mins rest in between

Friday

• Back squats 4 x 6 reps 4mins rest in between sets
• Close grip Bench Press 3 x 10 reps 3 mins rest between sets
• Pendlay rows 4 x 8 reps 3 mins rest between sets
• Stiff leg Deadlift 4 x 8 reps 3 mins rest between sets

We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.