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Workout Routines to Build Muscle Without Fat

Tips to Grow Lean Muscle Mass

What is the best workout routine to build muscle without fat? This is a very common question.

Building lean muscle mass is important for any physical activity. It helps you be healthy when performing daily task such as: walking, lifting things, bend over to pick up something on the floor...

In this article we will give you training programs to help you build muscle without fat.

Nutrition is Key To Stay Lean

I can come up with the best workout routine to help you build muscle and lose fat, but if your nutrition is not aligned with that goal, you will not able to reach your fullest potential.

So the purpose is to find the right nutrition plan that fits your schedule, body composition, preferences...

We have different examples of nutrition plans to build muscle without fat aka "clean bulk".

Tips to Build Muscle Without Fat

Achieving your health and fitness goals can feel overwhelming because there is so much information regarding training and nutrition. That's how I felt when I started my fitness journey. Therefore, I will give you simple tips to help you build muscle and lose fat effectively.

Some of these tips will be applied to the workout routine we will provide you, but you will also find principles that you can apply to your overall training strategy.

Tips to build muscle without fat:

  • Do some strength training: it will help you gain lean muscle mass. Building muscle will increase your metabolism, which will make you feel better and help you burn more calories at rest. It's obvious that we will include resistance training in the workout routines, but it's also important to remind yourself why.
  • Vary your types of training: we tend to get bored easily, especially our your training routine is very redundant. For example, one day you could do strength training, and the next day practice yoga. It's important to change things up and keep your mind and body curious, so this fitness journey becomes a fun experience.
  • Do 2-3 cardio sessions: people who enjoy lifting weights usually dislike cardio, including my(old)self. We often categorize ourselves, you either do cardio or you either do resistance training. However, they both major benefits to your overall health. It's highly recommended to do 2-3 cardiovascular activities per week (running, long distance running, sports...)
  • Stay consistent: the goal is not to aim for perfection, but to adapt your training routine according to your lifestyle. Let's say you are supposed to work out on Monday, but you can't do it. Don't beat yourself up. Try to do this workout on one of your usual rest day while avoiding overlaps. Or simply consider this day as an extra day to recover. However, make sure this doesn't happen too often. If it does, that probably means your training routine is probably too rigid and not adapted to your schedule. Don't hesitate to change the workout routines we're about to give you.
  • Prioritize recovery: it's necessary to sleep enough (7+ hours). It's important for your muscles to recover and also for your overall health. Research has shown that sleep deprivation can lead to a higher risk of injuries and can cause junk food cravings.

The Workout Routines to Grow Lean Muscle Mass

We've prepared you two training routines, they will both target your entire body, but one will primarily focus on the upper body and the other on the lower body.

They include strength training, HIIT (High Intensity Interval Training) & LISS Cardio (Low Intensity Steady State) and circuit training. This will help you have a wide range of workouts, which will help you build a lean, strong and functional body.

5-Day Upper Body Focus

  • Day 1 (Monday): Upper Body Push
  • Day 2 (Tuesday): Legs
  • Day 3 (Wednesday): LISS Cardio
  • Day 4 (Thursday): Upper Body Pull
  • Day 5 (Friday): Abs & HIIT Cardio
  • Day 6 (Saturday): Rest / Yoga
  • Day 7 (Sunday): Rest / Yoga

Day 1 (Monday) - Upper Body Push:

  • Dumbbell Incline Bench Press: 4 sets x 6-8 reps
  • Chest Dips: 4 sets x 8-10 reps
  • Alternate Arnold Press: 4 sets x 8-10 reps
  • Bent Over Dumbbell Raise: 4 sets x 10-12 reps
  • Cable Rope Tricep Pushdown: 4 sets x 10-12 reps

Day 2 (Tuesday) - Legs:

  • Barbell Squat: 4 sets x 6-8 reps
  • American Deadlift: 4 sets x 8-10 reps
  • Leg Extension: 4 sets x 10-12 reps
  • Leg Curl: 4 sets x 10-12 reps
  • Cable Pull Through: 4 sets x 10-12 reps

Day 3 (Wednesday) - LISS Cardio:

  • Running (or any steady state activity e.g. sports): 30 mins

Day 4 (Thursday) - Upper Body Pull:

  • Bent Over Reverse Grip Row: 4 sets x 6-8 reps
  • Pull Up (or assisted): 4 sets x 8-10 reps
  • Alternate Regenade Row: 4 sets x 10-12 reps
  • Hyperextension: 4 sets x 10-12 reps
  • Cable Curl: 4 sets x 10-12 reps

Day 5 (Friday) - Abs & HIIT Cardio - 5 rounds:

  • Leg Pull In To V Sit: 30 secs
  • Alternate Side Plank Knee To Elbow: 30 secs
  • Burpee: 30 secs
  • Rest: 20 secs
  • Feet Up Crunch: 30 secs
  • Alternate Heel Touch: 30 secs
  • Jumping Jack: 30 secs
  • Rest: 20 secs
  • Scissor: 30 secs
  • Ab Pendulum: 30 secs
  • High Knee: 20 secs

5-Day Lower Body Focus

  • Day 1 (Monday): Legs (Glutes & Hamstrings)
  • Day 2 (Tuesday): Abs & HIIT Cardio
  • Day 3 (Wednesday): Upper Body
  • Day 4 (Thursday): Legs (Glutes, Quadriceps & Hamstrings)
  • Day 5 (Friday): LISS Cardio
  • Day 6 (Saturday): Rest / Yoga
  • Day 7 (Sunday): Rest / Yoga

Day 1 (Monday) - Legs (Glutes & Hamstrings):

  • Barbell Hip Thrust: 5 sets x 6-8 reps
  • American Deadlift: 5 sets x 8-10 reps
  • Side Leg Lateral Raise: 5 sets x 30 secs
  • Glute Kickback: 5 sets x 30 secs

Day 2 (Tuesday) - Abs & HIIT Cardio - 5 rounds:

  • Leg Pull In To V Sit: 30 secs
  • Alternate Side Plank Knee To Elbow: 30 secs
  • Burpee: 30 secs
  • Rest: 20 secs
  • Feet Up Crunch: 30 secs
  • Alternate Heel Touch: 30 secs
  • Jumping Jack: 30 secs
  • Rest: 20 secs
  • Scissor: 30 secs
  • Ab Pendulum: 30 secs
  • High Knee: 20 secs

Day 3 (Wednesday) - Upper Body:

  • Overhead Press: 3 sets x 6-8 reps
  • Dumbbell Bench Press: 3 sets x 8-10 reps
  • Bent Over Barbell Row: 3 sets x 10-12 reps
  • Barbell Curl: 3 sets x 10-12 reps
  • Cable Tricep Pushdown: 3 sets x 10-12 reps

Day 4 (Thursday) - Legs (Glutes, Quadriceps & Hamstrings):

  • Barbell Deadlift: 4 sets x 6-8 reps
  • Leg Curl: 4 sets x 8-10 reps
  • Reverse Cross Lunge: 4 sets x 45 secs
  • Alternate Glute Kickback: 4 sets x 10-12 reps

Day 5 (Friday) - LISS Cardio:

  • Running (or any steady state activity e.g. sports): 30 mins

Give them a try and tell us what you think.

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