6-Week Lean Muscle & Strength Plan

John Doe

Creator

This 6-week plan is designed to increase lean muscle mass while improving overall strength and endurance. It follows a progressive overload approach, where weights and intensity increase over time. The program combines compound strength training with functional movements to enhance performance. Expect visible muscle growth, increased strength, and improved athleticism by the end of six weeks.

Body Type:

Apple-Shaped, Athletic Build, Mesomorph, Pear-Shaped

Athletic Goals:

Flexibility, Post-Injury Recovery, Sport-Specific

Fitness Level:

Equipment Needed:

Dietary Preferences:

Time Commitment:

Instructions

Daily Workout Schedule & Video Instructions

Monday: Strength & Power (Upper Body)
- Barbell Bench Press – 4×8
- Pull-ups – 4xMax
- Overhead Press – 3×10
- Dumbbell Rows – 3×12
- Core: Hanging Leg Raises, Ab Rollouts
Tuesday: Strength & Power (Lower Body)
- Back Squats – 4×8
- Romanian Deadlifts – 3×12
- Walking Lunges – 3×10 per leg
- Hip Thrusts – 3×15
- Calf Raises – 3×20
Wednesday: Active Recovery (Mobility & Core Work)
Thursday: Hypertrophy & Conditioning (Upper Body)
- Dumbbell Incline Press – 4×12
- Lat Pulldown – 3×12
- Lateral Raises – 3×15
- Dips – 3×10
- HIIT Finisher: 3 Rounds (Rowing, Battle Ropes, Jump Rope)
Friday: Hypertrophy & Conditioning (Lower Body)
- Front Squats – 4×10
- Kettlebell Swings – 3×15
- Bulgarian Split Squats – 3×12 per leg
- Box Jumps – 3×10
- Sled Push – 3 Rounds
Saturday: Functional Full-Body Training
- Kettlebell Snatch – 3×12
- Deadlifts – 4×6
- Farmer’s Walk – 3×30 sec
- Core: Side Planks & Russian Twists
Sunday: Rest & Recovery

meal plan

Caloric Target: Slight calorie surplus to promote muscle growth while maintaining leanness.

Breakfast Options

Protein Pancakes: Oats, eggs, banana, protein powder.
Avocado Toast with Poached Eggs.

Lunch Options

Chicken & Brown Rice Bowl: Chicken breast, steamed broccoli, brown rice.
Tuna Salad: Mixed greens, avocado, olive oil dressing.

Dinner Options

Grass-Fed Steak & Quinoa: With roasted veggies.
Grilled Salmon & Sweet Potatoes.

Snack Options

Cottage Cheese with Nuts & Berries.
Protein Shake with Almond Butter & Banana.

Hydration & Supplements

Water Intake: 3L daily.
Recommended Supplements: Creatine, whey protein, BCAAs.

Common Mistakes to avoid

Lifting Too Heavy Without Proper Form
Ego lifting can lead to injuries. Focus on controlled reps and progressive overload.

Skipping Recovery & Mobility Work
Muscle growth happens during recovery. Prioritize sleep, hydration, and stretching.

Ignoring Nutrition & Protein Intake
Muscles need fuel to grow. Ensure 1.2–1.5g of protein per pound of body weight for best results.

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