The NUTRISHOP Lean Gains Plan for Men

When we hear people set fitness goals, we usually here one or the other of these: to gain muscle mass, or to lose fat.

We’re asking — why not both? While it is more difficult to achieve both goals at the same time, it is possible, and it’s not as hard as some may think. Building lean, strong muscle mass while losing body fat is the holy grail of fitness goals outside of athletic performance, and it requires a dedicated adherence to a smart diet plan and goal-focused training plan.

That’s why we’ve put together this week-long workout you can repeat up to six weeks straight: The NUTRISHOP Lean Gains Plan for men.

For a .PDF version of this file you can print out and take to the gym with you, click here!

With five days a week of weight training (three lower-body, two upper-body), followed by a high-intensity interval training (HIIT) session, the focus will be on short-but-effective workouts that limit rest periods. Keep them to no longer than 60 seconds between sets; if a superset is listed, you take no rest between exercises within the superset and rest only after the superset is complete. Each day has varying levels of intensity, with Days 2 and 3 sure to be your most grueling workouts.

After every workout, perform 15 minutes of HIIT, using a 45-15 method — that is, go 45 seconds at 70-75 percent effort, followed by 15 seconds of all-out effort. Then ramp it back down and repeat.

We’ve included recommended supplements to take as well, and the timing of them, to maximize your results.

Pre-Workout Supplementation:

45 minutes before workout – 4 ARABOL, 3 N’FUZE, 3 N’RAGE

10-15 minutes before workout: Pre-Workout (NO-XP3, HEMOVEX, N’SANE, VASOCOR, STANCE, ERRATIC, BLUEPRINT)

Intra-Workout Supplementation:

1/2 to 1 scoop of KARBOLYN XR3, 1 SCOOP BCAA

Post-Workout Supplementation:

1.5 scoops PRO7/FORZAPRO, 3 N’FUZE, 3 N’RAGE

1.5 Hours After Workout:

Post-Workout Meal – lean protein, small slow-burning carb (half a sweet potato or 1/4 C of oatmeal, for example), small piece of fruit

DAY 1 LOWER BODYopener-squat-supercharged-ss

Squats: 12, 10, 8, 6, 4 (increase weight)
Stiff-Legged Deadlifts: 14, 12, 10, 8 (increase weight)
Power Cleans: 6, 6, 4, 4, 3
Jump Squats: 4 sets to failure

15 mins HIIT

DAY 2 UPPER BODY

3 Supersets: 12 DB Bench Press/12 Bent-Over DB Rows. Use the exact same dumbbells for both movements, never setting them down.

3 Supersets: 12 Incline BB Bench Press/12 Wide-Grip Pull-Ups. If you can’t do 12 pull-ups, either use an assisted pull-up machine or (if you can’t do even 6-8) go to failure.

3 Supersets: 10 Plyometric Push-Ups/12 Medicine Ball Slams. If you don’t have access to medicine balls (or the gym doesn’t like you slamming them into the ground), you can sub in Wide-Grip Standing Cable Pushdowns.

3 Supersets: 10 DB Flys/10 Inverted Rows. Perform your inverted rows on a Smith machine by lowering the bar, then simply pull yourself up, belly up and body parallel to the ground.

15 mins HIIT

DAY 3 LOWER BODY/CORE

5 Supersets: 5 deadlifts (heavy)/12 narrow-stance squats (light)

4 Supersets: 5 Bent Kettlebell Presses/Plank for 45 seconds (30 if you cannot do 45)

5 Supersets: 3 Power Clean-to-Front Squat/3 per leg – Alternating Box Step-Ups, holding a plate overhead

3×12: Hanging Leg Raises

4×5 per arm: Cable Chop

4×5 per arm: Cable Lift

15 mins HIIT

DAY 4 – REST DAY (HIIT OPTIONAL)

DAY 5 UPPER BODY

3 Supersets: Alternating One-Arm DB Bench Press (8 per arm)/Alternating One-Arm DB Rows (8 per arm) — on the bench press, hold two dumbbells, with the off-hand stabilizing one just above your chest, not resting on it, while the other works.

3 Tri-Sets: 8 DB Standing Press/8 Flat-Bar Triceps Cable Pushdowns/8 Reverse-Grip Pull-Ups

15 mins HIIT

DAY 6 LOWER BODY

4 Supersets: 5 Squats/12 Leg Extensions (heavy on squats, light on extensions)

4 Supersets: 5 Deadlifts/12 Hamstring Curls (heavy on DLs, light on curls)

3 Supersets: 8 Alternating Forward Lunges (per leg)/8 Seated Calf Raises

15 mins HIIT

DAY 7 – REST DAY

WORKOUT WEDNESDAY: Short on Time? Hit These Three Lifts

The standing press is a great one to incorporate, whether you're in a rush or trying to hone upper-body strength.

The standing press is a great one to incorporate, whether you’re in a rush or trying to hone upper-body strength.

You need to work out, but you don’t have time for a comprehensive, all-encompassing session full of time-consuming, single-joint movements to complement your other lifts, or you can’t do a dedicated muscle group day. Not a problem. You can always do three staple lifts without missing a beat.

DEADLIFTS: There’s hardly a more functional, muscle-engaging exercise than the deadlift; some even rank it above the squat — consider your every-day life, and how often you might bend over to pick something up, compared to getting under it and putting it on your back. Glutes, hamstrings, hips, core, back and more — the deadlift will make you work hard and is one of the best time investments you can make in the gym.

You can get the most benefit from the deadlift by treating it as a training-for-function exercise, which means you’re going to go heavy. 5×5 is a great classic set-rep scheme that gets you enough reps while challenging enough for each one to make it worth your while.

PULL-UPS: Pull your body through space until your chin is above the bar. It could hardly sound easier, and yet, pull-ups still remain one of the most basic and best back and arm exercises you can perform. Targeting the lats, traps, rhomboids, biceps and delts, the pull-up is a true, natural test of your strength. When you’re crunched for time, you can hardly do better than banging out a few sets of these.

Because they’re difficult, and because everyone’s weight and strength levels aren’t always in accordance, it can be a bit too tough to try to pull of 3 or 4 sets of 10-12. Definitely shoot for that, but if your arms give out before your back does, find an assisted pull-up machine that helps displace some of your body weight. As a last resort, you can use the pull-down machine.

STANDING PRESS: Take weight. Lift it above your head. Hold it there like a trophy. On top of just looking cool, the standing press is a staple of upper-body strength and utility. Engaging the shoulders, back, upper chest and core, the standing press can allow for big gains in short order when done properly.

Any number of sets and reps totaling 24-30 reps is ideal, but keep the weight safe. You should be able to start with the bar on the floor, or in a hang clean position. A personal favorite set-rep scheme that allows for the heavier end is 4×6 or 3×8, but you could lighten it up and go 3×10-12 as well. If you really want to test your endurance, shoot for 4-10 (and go significantly lighter).

WORKOUT WEDNESDAY: Back Blaster

Some of the biggest muscles for both function and physique are found in the back, from the sweep of the lats that form the coveted V-taper to the strong middle back and traps that help you move serious weight.

You can perform this as a stand-alone workout, or add it in with another body part (chest, biceps, triceps, etc.). This workout is designed to address both size and strength in the back on two planes — vertical and horizontal — using primarily the 12-15 rep range. Keep your rest periods to no more than 60 seconds.

—Alternating One-Arm DB Row: 3 sets of 12-15 each, then 1 heavier set of 6-7.

—Wide-Grip Pull-Ups: 4 sets to technical failure, then 1 set to absolute failure. “Technical failure” is the inability to perform a movement with perfect form; “absolute” failure is the ability to do it whatsoever. See the difference?

—Standing Cable Pulldown: 4 sets of 12-15.

—Seated Cable Rows: 3 sets of 12-15, then 1 heavier set of 8.

Multi-Grip Back Workout

Head into the weekend with one good, solid back workout using different grips for a range of exercises that will help develop size, detail and strength. This workout is designed to work both the horizontal and vertical planes of the back for development of width and thickness as well.

Wide-grip overhand pull-ups: 5 sets to failure

Overhand-grip T-bar rows: 5×5

Reverse-grip pull-ups: 5 sets to failure. If your sets aren’t at least 5 reps, switch to a lat pulldown machine and lighten the weight.

Wide, neutral-grip seated cable rows: 4×12

One-arm dumbbell rows: 4×8, per arm.

Narrow, neutral-grip lat pulldowns: 3×12.

Shrugs: 5×15.

Workout Wednesday: High-Volume Back Day

High-Volume Back Workout

Use our handy .pdf to print out this workout to take to the gym with you, and do this workout to help build a back that will turn heads!