28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleWith the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Read articleBuild lean muscle
Intermediate
1 month
4
Muscle Endurance
The next and last step to transforming your physique is to lean out. Because you’ve used low- and mid-range reps up to this point, we crank them up pretty high, up to 25 per set. You also get very little rest between sets, which keeps your heart rate up throughout the workout and burns more calories. In addition, doing cardio each training day helps rid your body of excess fat.
NOTE: During Month 3, you’ll be doing cardio on every training day. If desired, add another 1–3 days of cardio each week on your days off from the gym.
Build lean muscle
Intermediate
1 month
4
Muscle Endurance
Legs, Abs, Calves
<script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</p>
Chest, Shoulders, Traps, Abs
<script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</p>
Rest
Back, Abs, Calves
<script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>
Arms, Abs, Calves
<script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</p>
Rest
Rest
Legs, Abs, Calves
<script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</p>
Chest, Shoulders, Traps, Abs
<script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</p>
Rest
Back, Abs, Calves
<script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>
Arms, Abs, Calves
<script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</p>
Rest
Rest
Legs, Abs, Calves
<script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</p>
Chest, Shoulders, Traps, Abs
<script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</p>
Rest
Back, Abs, Calves
<script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>
Arms, Abs, Calves
<script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</p>
Rest
Rest
Legs, Abs, Calves
<script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</p>
Chest, Shoulders, Traps, Abs
<script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</p>
Rest
Back, Abs, Calves
<script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>
Arms, Abs, Calves
<script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</p>
Rest
Rest
Gradually increase the stress on your body each week.
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