Here is the full day schedule for Lean built body types. Let us start with the phase-1.
Lean built (phase-1: fat-cut)
SCHEDULE | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
5AM | Pre-meal | None | Pre-meal | None | Pre-meal | None | None |
5:30AM | Normal Cardio | None | Normal Cardio | None | Normal Cardio | None | Cardio or Holiday |
7AM | Meal 1 | Meal 1 | Meal 1 | Meal 1 | Meal 1 | Meal 1 | Meal 1 |
10AM | Meal 2 | Meal 2 | Meal 2 | Meal 2 | Meal 2 | Meal 2 | Meal 2 |
1PM | Meal 3 | Meal 3 | Meal 3 | Meal 3 | Meal 3 | Meal 3 | Meal 3 |
4PM | Meal 4 | Meal 4 | Meal 4 | Meal 4 | Meal 4 | Meal 4 | Meal 4 |
5PM | Healthy snack | Healthy snack | None | Healthy snack | Healthy snack | Healthy snack | None |
6PM | Weight training | Weight training | Holiday | Weight training | Weight training | Weight training | Holiday |
7PM | Shake | Shake | Meal 5 | Shake | Shake | Shake | Meal 5 |
8PM | Meal 5 | Meal 5 | None | Meal 5 | Meal 5 | Meal 5 | None |
10PM (before sleep) | None | None | Protein shake | None | None | None | Protein shake |
- HIT Core strength training is a combination of intense core routine as shown below. This HIIT core workout starts out with five minutes of fairly intense warm up core exercises followed by 2 rounds three rounds of the entire high intensity interval training for abs section, below (20 seconds on, and 20 seconds off). The whole workout is about 30min
- Warm up (1min each exercise)
- Front Kicks
- Squats
- Jumping Jacks
- Flutter Kick
- Side Kicks
- Burpees
- Actual workout (50 On, 10 Off x 4 Each)
- Jumping curls
- Planks
- Jumping lunges
- Spiderman crunches
- Touch toes
- Butt kicks
- Warm up (1min each exercise)
- HIIT could be treadmill cardio or core strength training. Treadmill HIIT would be 10sets, each set consisting of 30sec of walk followed by 30sec sprinting (10sets of 1min each would be 10min)
- HIIT is high intensity interval training where you do intense burst of exercise followed by short times of recover. You repeat this several times (20min). “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery”. HIIT stimulates your metabolism and burns your fat even after the workout is done. This type of training gets and keeps your heart rate up and burns more fat in less time. Research says you lose same weight doing normal cardio for 1hr or HIIT for 20min
- Normal cardio: This should be done 3-4 times a week during phase-1. Monday, Wednesday and Friday and/or Sunday. Normal cardio meaning cardio with filled stomach. Normally the pre-meal would be a banana or healthy carb diet fueling for the cardio. Cardio should be 30-45min consisting of 20min HIIT Cardio and 10-25min brisk walk or slow cardio
- Weight training: You would do 4 sets, use the weight such that you would only be able to do 8-10 reps. The exercise should be done 45min to 1hr
- The rest period between sets should be around 1-2min (for 8-10 reps each) and the rest between each reps should be 30-45sec
- Workout schedule of the body parts
- Day 1: Legs/Abs
- Day 2: Chest
- Day 3: Rest
- Day 4: Biceps/Triceps
- Day 5: Back/Abs
- Day 6: Shoulders
- Day 7: Rest
Lean built (phase-2: bulk-up)
SCHEDULE | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
5AM | Pre-meal | Pre-meal | Pre-meal | Pre-meal | Pre-meal | Pre-meal | None |
5:30AM | Brisk walk | Abs workout | Brisk walk | Abs workout | Brisk walk | Abs workout | Holiday |
7AM | Meal 1 | Meal 1 | Meal 1 | Meal 1 | Meal 1 | Meal 1 | Meal 1 |
10AM | Meal 2 | Meal 2 | Meal 2 | Meal 2 | Meal 2 | Meal 2 | Meal 2 |
1PM | Meal 3 | Meal 3 | Meal 3 | Meal 3 | Meal 3 | Meal 3 | Meal 3 |
4PM | Meal 4 | Meal 4 | Meal 4 | Meal 4 | Meal 4 | Meal 4 | Meal 4 |
5PM | Healthy snack | Healthy snack | None | Healthy snack | Healthy snack | Healthy snack | None |
6PM | Weight training | Weight training | Holiday | Weight training | Weight training | Weight training | Holiday |
7PM | Shake | Shake | Meal 5 | Shake | Shake | Shake | Meal 5 |
8PM | Meal 5 | Meal 5 | None | Meal 5 | Meal 5 | Meal 5 | None |
10PM (before sleep) | None | None | Protein shake | None | None | None | Protein shake |
- Brisk walk: This should be done 3-4 times a week during phase-1. Monday, Wednesday and Friday and/or Sunday. Normally the pre-meal would be a banana or healthy carb diet fueling for the cardio. Brisk walk should be 30min on a treadmill or nature. You would also do the Abs workout 3 times a week during the morning after a pre-workout meal
- No HIIT during phase-2 (bulk up phase) because this would consume your muscle
- Weight training: You would do 3-4 sets, use the weight such that you would only be able to do 5-6 reps. Don’t decrease the reps from 1st set to 4th set. Try to ramp it up if possible. Also try to ramp up the weights every set if possible
- The weight training should be done 45min-1hr. Every rep you should lift weights till failure meaning you’ll push it to the max going until you’re exhausted and your fatigued muscles have nothing more to give.
- The rest period between sets should be around 3 minutes (for 5-6 reps each) and the rest between reps should be 1-2min
- Workout schedule of the body parts
- Day 1: Legs
- Day 2: Chest
- Day 3: Rest
- Day 4: Arms
- Day 5: Back
- Day 6: Shoulders
- Day 7: Rest
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