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Rise Above Lean Mass Workout

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

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  • 7 days

  • 28

  • Yes

Lean Mass Workout
Lean Mass Workout

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

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Routine

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Day 1: Chest & Biceps

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
--
Reps
8
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 3 of 28

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
15
Rest
--
Pause at the bottom of each rep for 2 secs, squeezing as hard as you can.
Exercise 8 of 28

Rope Crunch

Equipment
Cable Machine, Rope Attachment
Sets
3
Reps
12-15
Rest
--
How to

Day 2: Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 28

Spin Bike

Equipment
Sets
--
Reps
5 min
Rest
--
Exercise 11 of 28

Barbell Squat

Equipment
Barbell
Sets
10
Reps
10*
Rest
--
*Does not include warmup sets. Do not choose a weight with which you will hit failure.
Exercise 12 of 28

Machine Leg Curl

Equipment
Sets
4
Reps
10-20*
Rest
--
*Perform reps as 20,15,12,10.
Exercise 13 of 28

Leg Press

Equipment
Sets
4
Reps
10
Rest
--
Exercise 16 of 28

Flat Bench Lying Leg Raise

Equipment
Bench
Sets
3
Reps
20-30
Rest
--

Day 4: Shoulders & Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 28

Seated Dumbbell Overhead Press

Equipment
Sets
--
Reps
8
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 18 of 28

Barbell Upright Row

Equipment
Barbell
Sets
4
Reps
30*
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 21 of 28

Cable Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
12,10,8,8
Rest
--
Switch up the attachments week to week.
Exercise 22 of 28

Skull Crusher

Equipment
Barbell
Sets
4
Reps
10,8,6,6
Rest
--
How to
Use straight bar or cambered bar.

Day 5: Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 24 of 28

Dumbbell Row

Equipment
Dumbbells
Sets
--
Reps
8
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 26 of 28

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
4
Reps
10,8,6,6
Rest
--
Exercise 27 of 28

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
10-20*
Rest
--
*Perform reps as 20,15,12,10.
Exercise 28 of 28

Barbell Deadlift

Equipment
Barbell
Sets
8
Reps
1-20*
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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