Workout Routines

Rise Above Lean Mass Workout

Gain lean mass and elevate your strength and physique with this four-week training split.

Lean Mass Workout
Duration 7 days
Exercises 28
Equipment Yes

This four-week program is a great way to jump-start new growth by shocking your muscles by using heavier weight and lower reps on some exercises followed by lighter weight and higher reps on others. To fully maximize potential growth to a muscle, you have to train both fast- and slow-twitch muscle fibers. That is the reason behind the different rep schemes throughout each workout. This is a high-volume and high-intensity approach to gaining new lean muscle mass. 

I want you resting 1 to 2 minutes max in between sets. This will not only build up your muscular endurance, but ensure that you are in the gym to work and not to screw around. Even though you will be using heavier weight on the lower rep sets, always be mindful of proper form and make sure you are contracting the target muscle. If you can't feel the target muscle doing the work, lower the weight. You will be getting four days of weight training and three days off each week. You will need these days to rest and recover. Make sure you do just that because this is the time you are growing and allowing your system to rest before you get after it again.

Training Split

Day 1: Chest & Biceps
Day 2: Legs
Day 3: Rest
Day 4: Shoulders & Triceps
Day 5: Back
Day 6: Rest
Day 7: Rest

Go Back to the Rise Above Training Program >>

Watch videos of all the workouts >>

 

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Day 1: Chest & Biceps

Exercise 1

Incline Barbell Bench Press You'll need: Bench, Barbell How to
-- sets
8 reps
-- rest
Gradually pyramid up in weight until you find a weight that you are close to failing out by the 8th rep (should take around 3 warm-up sets to find your working weight). Once you reach that weight, perform 3 working sets for 8 reps.

Exercise 2

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
4 sets
10,8,6,6 reps
-- rest
Pyramid up in weight each set as the reps drop.

Exercise 3

Incline Dumbbell Flye You'll need: Dumbbells, Bench How to
4 sets
15 reps
-- rest
Pause at the bottom of each rep for 2 secs, squeezing as hard as you can.

Exercise 4A

Machine Seated Chest Press
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3 sets
10 reps
-- rest

Exercise 4B

General Pushup You'll need: No Equipment How to
-- sets
to failure reps
-- rest

Exercise 5

Preacher Curl
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4 sets
12,10,8,8 reps
-- rest

Exercise 6

Standing Barbell Curl
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4 sets
10,8,6,6 reps
-- rest

Exercise 7

Rope Crunch
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3 sets
12-15 reps
-- rest

Day 2: Legs

Exercise 1

Spin Bike
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-- sets
5 min reps
-- rest

Exercise 2

Leg Extension How to
4 sets
10-20* reps
-- rest
*Perform reps as 20,15,12,10.

Exercise 3

Barbell Squat You'll need: Barbell How to
10 sets
10* reps
-- rest
*Does not include warmup sets. Do not choose a weight with which you will hit failure.

Exercise 4

Machine Leg Curl How to
4 sets
10-20* reps
-- rest
*Perform reps as 20,15,12,10.

Exercise 5

Leg Press How to
4 sets
10 reps
-- rest

Exercise 6

Standing Calf Raise You'll need: Box How to
4 sets
10 reps
-- rest
Pause for 2 seconds at the contraction on your tippy toes.

Exercise 7

Seated Calf Raise You'll need: Bench How to
3 sets
25 reps
-- rest

Exercise 8

Lying Leg Raise
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3 sets
20-30 reps
-- rest

Day 4: Shoulders & Triceps

Exercise 1

Seated Dumbbell Overhead Press
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-- sets
8 reps
-- rest
Gradually pyramid up in weight until you find a weight that you are close to failing out by the 8th rep (should take around 3 warm-up sets to find your working weight). Once you reach that weight, perform 3 working sets for 8 reps.

Exercise 2

Barbell Upright Row You'll need: Barbell How to
4 sets
30* reps
-- rest
*Perform 10 reps with a wide grip, 10 with a shoulder-width grip and 10 with a narrow (hands 6 in apart) grip.

Exercise 3

Dumbbell Lateral Raise You'll need: Dumbbells How to
5 sets
8 reps
30-45 sec rest
Perform seated.

Exercise 4

Reverse Pec Deck
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4 sets
10-20* reps
-- rest
*Perform reps as 20,15,12,10.

Exercise 5

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
4 sets
12,10,8,8 reps
-- rest
Switch up the attachments week to week.

Exercise 6

Skull Crusher
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4 sets
10,8,6,6 reps
-- rest
Use straight bar or cambered bar.

Exercise 7

Decline Bench Situp
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3 sets
20-30 reps
-- rest

Day 5: Back

Exercise 1

Dumbbell Row You'll need: Dumbbells How to
-- sets
8 reps
-- rest
Gradually pyramid up in weight until you find a weight that you are close to failing out by the 8th rep (should take around 3 warm-up sets to find your working weight). Once you reach that weight perform 3 working sets for 8 reps.

Exercise 2

Wide-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench How to
4 sets
10,8,6,6 reps
-- rest

Exercise 3

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
4 sets
10,8,6,6 reps
-- rest

Exercise 4

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
4 sets
10-20* reps
-- rest
*Perform reps as 20,15,12,10.

Exercise 5

Barbell Deadlift You'll need: Barbell How to
8 sets
1-20* reps
-- rest
*Perform reps as 10,8,6,5,4,3,1,20. Pyramid up in weight each set to your heaviest set, which will be for one rep. After that heavy set, drop the weight back down.
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