If your goals are to increase lean muscle size whilst dropping body fat then this 8 week programme is for you. Many people believe that building lean muscle and dropping body fat can not be done at the same time since you have to consume more calories than normal to increase muscle and reduce your calories if you are trying to lose body fat. Now it is much harder to gain muscle tissue when calories are low enough to promote fat loss but it can be done. Nutrition plays a very important part in achieving this as protein intake must be kept high and eaten throughout the day. As well as this a balanced training programme combining weight training and cardio. The Lean muscle building plan is an 8 week programme that combines circuit style resistance training using compound exercises, cardio training and a sensible eating plan.

Here is what 2 of my clients said about the lean muscle plan after completing the programme.

Over the past 6 weeks I have been doing a Mass Building programme with Rich, this has helped me shift fat, and build muscle. It really has motivated me being able to see the changes in my physique each week during this programme, and I would highly recommend it to anyone wanting to build lean muscle and shift any stubborn areas of fat.  

ROB

For impressive results in a short space of time this is a fantastic programme. I gained 5lb of lean muscle and reduced my body fat by 1% from 13.8 – 12.9.

GREG

Below is an example of one of the training sessions used within the programme.

Warm up:

The warm up uses a mixture of mobility exercises and body weight movements that help to prepare the body for the exercises used within the main workout and raise the body’s core temperature.

Arm swings x10

Prisoner squat x20 reps

Reverse lunge x10 per leg

Side lunge x10 per leg

Press up with rotation x10 reps

Repeat 2-3 circuits of the warm up.

Core circuit:

Perform 3 exercises back to back with a minute rest at the end of the circuit. Repeat x3.

Example circuit: Medicine ball crunch x12 reps, Medicine ball Russian twists x12 reps, plank hold for 30 seconds.

Main circuit: Perform these 6 exercises back to back and then rest for 1-2 minutes at the end of the circuit. Once you can complete 12 reps of an exercise over 3 circuits and it feels comfy then increase the resistance used.

At the end of the 3^rd circuit we finish the session with a superset for biceps and triceps. Again this is done for 3 sets of 12 reps.

Example:

Members can get the lean muscle building programme for FREE. You will receive a manual that includes the entire training programme complete with pictures to demonstrate technique, progressions and regressions for each exercise, training log and a diet plan. Non members can purchase the lean muscle building programme for only £9.99.