Lean Definition 3 Day Training Plan
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Reach your goal with Maximuscle
Day 1
| Exercise | Reps | Sets |
| Clean & Press from floor | 12,10,8,6,12 | 5 |
| Kettle Bell Front Squats (triple set with 2 below) | 10 | 3 |
| Kettle Bell Swings | 10 | 3 |
| Kettle Bell Hammer close grip press-ups | 10 | 3 |
| Wide grip lat pull downs (triple set with 2 below) | 10 | 3 |
| Dumbbell Arnold presses | 10 | 3 |
| Bodyweight arm get-ups | 10 | 3 |
| Dumbbell Chest Press (triple set with 2 below) | 10 | 3 |
| Dumbbell lateral raises seated | 10 | 3 |
| Press-ups | To Failure | 3 |
| Cable Slow Crunch | 10 to 12 | 3 |
| Plank | 45 sec to 1 min | 3 |
| Treadmill Sprints | 20 sec sprint, 10 sec rest | 6 to 8 |
Day 2
| Exercise | Reps | Sets |
| Burpee to chin up combo | 12,10,8,6,Failure | 5 |
| TRX Jump Squats (triple set with two below) | 10 | 3 |
| TRX Jacknife to press-ups | 10 | 3 |
| TRX Body Rows Neutral grip | 10 | 3 |
| Bench Press (triple set with two below) | 10 | 3 |
| One arm dumbbell rows | 10 | 3 |
| Bodyweight shoulder walks | 10 | 3 |
| Cable high rows (triple set with two below) | 10 | 3 |
| Straight arm pulldowns | 10 | 3 |
| Plyometric press-ups | 10 | 3 |
| Treadmill Sprints | 20 sec sprint, 10 sec rest | 6 to 8 |
Day 3
| Exercise | Reps | Sets |
| Plate squat to overhead press | 12,10,8,6,12 | 5 |
| Inverted body rows (triple set with two below) | 10 | 3 |
| Barbell clean and press upper | 10 | 3 |
| Step up raise knee sprints - 1 leg at a time | 10 | 3 |
| Incline dumbbell press (triple set with two below) | 10 | 3 |
| Barbell bent over row | 10 | 3 |
| Close grip press ups | 10 | 3 |
| TRX Plank (Triple set with two below) | 30 to 45 sec | 3 |
| TRX Jacknifes | 15 to 20 | 3 |
| TRX Torso Pendulums | 20 | 3 |
| Treadmill Sprints | 20 sec sprint, 10 sec rest | 6 to 8 |
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