Lean Muscle Mass
The most common goal in the gym is to build lean muscle. Give this 10-week workout program to build lean muscle a try and absolutely crush that goal!
Plan Includes
The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle. It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscle’s training day, for 3-5 sets, and 6-12 reps (although we’ll keep everything 8+ here).
The rep tempo should be slow as time under tension plays a huge role in the amount of muscle damage that occurs during each exercise, a factor that is critical to building lean muscle. Aim for a 2/0/2 tempo and really try to focus on the muscle you’re targeting during each lift.
Lastly, rest periods between exercises and sets should be kept fairly short. You’ll want to keep it between 30-60 seconds of rest after each set, with 45 seconds being the sweet spot.
How it works
- The Workout Program to Build Lean Mass FAQs
- Below are a couple of the more frequently asked questions when it comes to building lean muscle.
- If your question is not listed below, please don’t hesitate to ask us in the comments section following the article.
- Q. Can I add exercises to this workout program to build more lean muscle?
- You certainly can, but it is not necessary. Each muscle group is targeted with a fair amount of volume within this program.
- Adding more exercises to the program probably won’t increase the amount of success you have with it. Building muscle takes time. After 6 weeks of this program, you’ll likely notice a fair amount of muscle growth, but fitness goals should be long term, not short sighted.
- Q. What should I do after I finish the 6 week workout program?
- After you have finished this 6 week workout program to build lean muscle, I’d recommend taking a week to deload.
- Enjoy a little time away from the gym; I promise 1 week won’t be enough to lose all the gains you’ve made. During that time reassess your goals and celebrate the amount of lean muscle you’ve put on in the past 6 weeks.
- If you want to continue on with the program after your deload week, you’re more than welcome to. Or your goals might change. In that case, check out our workouts database for a new routine.
- Q. How should I eat during this workout program to build lean mass?
- This will depend on your starting point. I always recommend people get to a healthy weight range for their body type. If you’re overweight and a beginner to hypertrophy based training, you might benefit from starting off in a calorie deficit.
- If you’re underweight, or an otherwise intermediate-advance lifter, you’ll likely need to be in a calorie surplus to add on lean muscle mass.
- After you’ve determined which is best for you, find your calorie needs using our bmr calculator.
- Then, subtract or add ~250-500 calories from that number to put yourself in a deficit or surplus. Make that your new daily calorie goal and try to get there by eating your calories through whole food, nutrient-rich food sources.
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