Midwest Fitness
Weightlifting, General Fitness, Strength & ConditioningThe 12 weeks to lean program is perfect for those looking to build lean muscle and transform their physique!
Do you...
-Want more out of the gym & push your limits?
-Want help staying accountable/disciplined?
-Want to transform your physique and feel more confident?
-Want to go to the gym with a PLAN & set goals for yourself?
The workouts in this program are geared towards lean muscle growth and overall improving body composition. This program consists of 2 6-week phases with 4 gym-based lifts per week in a push/legs/pull/full body split.
This is a challenging, yet fun program for just about anyone!
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Warm Up Cardio
1 x 10:00
Prep
B
Upper Body Warm Up 1
Complete 2 rounds: Banded/dowel shoulder dislocates x30s Banded lat pull apart x30s Band pull apart x30 Arm circles x15s each direction Trunk rotations x30s
C
Bench Press
5 x 10
D
Cable Single Tricep Kickback
4 x 12
E1
Cable Chest Fly
4 x 12
E2
DB Overhead Tricep Extension
4 x 12
F
DB Shoulder Press
10, 8, 6, 8, 10
A
Warm Up Cardio
1 x 10:00
Prep
B
Lower Body Warm Up 1
Standing hamstring stretch x30s Quad stretch x30s each side Standing hip open & close x15 seconds each direction/30 seconds each leg Air squat x30s Side to side lunge x30s quickly alternating
C
Sumo Deadlift
5 x 10
D
Leg Extension
4 x 12
E1
Smith Machine Reverse Lunge
4 x 10
E2
Standing Calf Raise
4 x 20
F
Straight Leg Raise
3 x 15
A
Warm Up Cardio
Prep
B
Upper Body Warm Up 1
Complete 2 rounds: Banded/dowel shoulder dislocates x30s Banded lat pull apart x30s Band pull apart x30 Arm circles x15s each direction Trunk rotations x30s
C
Bent Over Row
4 x 10
D
Hammer Curl
4 x 10
E1
Cable Lat Pushdown
4 x 12
E2
Cable Bicep Curl
4 x 10
F
Cable Face Pull
12, 10, 8, 6
A
Warm Up Cardio
1 x 10:00
Prep
B
Full Body Warm Up
Complete 2 rounds Band/dowel shoulder dislocates x30s Around the world x30s alternating directions Arm hugs x30s Trunk rotations x30s Floor sweeps x30s Cossack squat x30s quickly alternating
C
Barbell Back Squat
4 x 8
D
Lat Pulldown
4 x 10
E
Machine Shoulder Press
4 x 10
F1
EZ Bar Curl
4 x 12
F2
Single Overhand Cable Tricep Extension
4 x 12
