28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleIncrease size, density, and definition.
Intermediate
4-8 weeks
4
Flexibility, Mobility, Prehab, Strength Training
The Push, Pump, and Stretch Workout Program is for anyone. It’s basic enough for a beginner, while also being demanding enough for someone more seasoned.
We tapped Dale Parducci (@ParducciFit), a certified trainer, fitness model, and rising expert in the wellness space, for his go-to training blueprint to simultaneously gain muscle and burn fat.
The Push, Pump, and Stretch is broken into three parts:
On this plan, you’ll train three days on followed by one day off, followed by one more day on, and then two more days off. Parducci recommends chest and triceps in day one, back and biceps in day two, legs in day three, no training in day four, shoulders, traps, and abs in day five, then day six and seven are off again. Follow this plan for 4-8 weeks. Steadily increase the weight used with each week.
Watch and listen to how Parducci put on 35lbs of lean muscle mass in his Transformation Tuesday interview on mensfitness.com.
Increase size, density, and definition.
Intermediate
4-8 weeks
4
Flexibility, Mobility, Prehab, Strength Training