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The 6-Week Model Workout Plan For a Lean Body

Start getting camera ready for life after quarantine with this 6 week workout routine

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Man-In-The-Gym-Flexing-His-Biceps-Taking-A-Selfie
Dean Drobot

It’s unreasonable and, frankly, unrealistic to think you can have a lean body year-round. Is it possible? Yes, but be real: between the holidays, work, and unexpected life situations, you’re going to slip and sometimes keep slipping. That’s OK. 

But say life gets back on track after the whole social distancing and quarantining, the events you go to will be teaming with cameras. You don’t want to be the guy who gained 15 pounds over the quarantine. You’ll want to look your best for when the flashes start popping off. For those occasions, we’ve got you covered with a 6-week-long, 5-day workout routine.

Before we get into the nitty-gritty of the plan, here’s a quick disclaimer. Six weeks is enough time to get lean (about 10-12% body fat) if you’re about 10 to 15 pounds over what you were. However, if you’ve been out of the gym and off your diet for a while, then you may need to leave yourself more time, like 12 weeks. Either way, feel free to follow this plan for longer than 42 days if you have more to lose or want to push beyond your previous best look. (We do suggest stopping at 12 weeks though to keep things fresh, but, again, it’s up to you.)

To help you trim down, we recruited personal trainer and creator of The Fit Body program, Jordan Morello (@Jordan_Morello). He’s also a fitness model, which means Morello knows what it takes to get photo-ready. Here’s his training blueprint for building muscle and keeping lean—whether you’re a beginner or an advanced lifter.

Now we understand that most of you have limited space and lack the gym equipment necessary to do these exercise so check which move to swap out:

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How it works

Morello’s take on a “quality workout” is built around large, compound moves—the pillars of your programming—followed by a series of isolation exercises for the finer detailing. The program is structured into splits for a total of four workouts, with a day of rest in between each. For example: Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is shoulders, traps, and abs. The cycle begins again on Tuesday the following week. To focus solely on hypertrophy (or muscular size) vs. strength or power, do 8–12 reps for each exercise.

Directions

Complete this plan for six weeks while gradually (and modestly) increasing the reps or weight each week. After the six weeks, switch off the plan for another four to six weeks before returning back to it.

Routine

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Day 1

Chest and triceps workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 28

Bench Press

Equipment
Barbell
Sets
5
Reps
15. 12, 10, 10, 8
Rest
--
Exercise 2 of 28

Incline Bench Press

Equipment
Barbell
Sets
4
Reps
12
Rest
--
Exercise 3 of 28

Floor Pullover

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

Dumbbell Flye

Equipment
Dumbbells
Sets
4
Reps
12, 10, 10, 8
Rest
--
Exercise 5 of 28

Dip

Equipment
Dip Station
Sets
3
Reps
12
Rest
--
Exercise 6 of 28

EZ-Curl Skull Crusher

Equipment
EZ-Bar
Sets
4
Reps
10
Rest
--
Exercise 7 of 28

Triceps Pushdown

Equipment
Elastic Band
Sets
4
Reps
12
Rest
--
Perform this exercise using a cable machine.

Day 2

Legs and abs workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 28

Front Squat

Equipment
Barbell
Sets
5
Reps
15, 12, 10, 10, 10
Rest
--
Exercise 9 of 28

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
12, 10, 10, 8
Rest
--
Exercise 10 of 28

Bulgarian Split Squat

Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
Exercise 11 of 28

Reverse Lunge

Equipment
Dumbbells
Sets
4
Reps
10 (each leg)
Rest
--
Perform this exercise holding a barbell.
Exercise 12 of 28

Standing Calf Raise

Equipment
Box
Sets
4
Reps
25
Rest
--
Exercise 13 of 28

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
--
Exercise 14 of 28

Horizontal Cable Woodchop

Equipment
Cable Machine
Sets
4
Reps
15, 12, 10, 10
Rest
--

Day 3

Back and biceps workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 15 of 28

Bentover Row

Equipment
Barbell
Sets
5
Reps
15, 12, 10, 10, 10
Rest
--
Exercise 16 of 28

Rack Pull Exercise

Equipment
Barbell
Sets
4
Reps
10
Rest
--
Exercise 17 of 28

Lat Pulldown

Equipment
Cable Machine
Sets
4
Reps
12, 10, 10, 8
Rest
--
Exercise 18 of 28

Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
Exercise 19 of 28

Barbell Curl

Equipment
Barbell
Sets
4
Reps
10
Rest
--
Exercise 20 of 28

Close-Grip Chinup

Equipment
Pullup Bar
Sets
3
Reps
8
Rest
--
Exercise 21 of 28

Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
12, 10, 10, 8
Rest
--

Day 4

Shoulders, traps, and abs workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 22 of 28

Barbell Overhead Press

Equipment
Barbell
Sets
5
Reps
10
Rest
--
Exercise 23 of 28

Kettlebell Snatch

Equipment
Kettlebells
Sets
4
Reps
8
Rest
--
Instead of a kettlebell, perform this exercise using a dumbbell.
Exercise 24 of 28

Arnold Press

Equipment
Dumbbells
Sets
4
Reps
12, 10, 10, 8
Rest
--
Exercise 25 of 28

Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Exercise 26 of 28

Shrug

Equipment
Dumbbells
Sets
5
Reps
20
Rest
--
Exercise 27 of 28

Barbell Landmine

Equipment
Barbell
Sets
4
Reps
12
Rest
--
Exercise 28 of 28

Hanging Knee Raise

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
--
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