Get Lean In 4 Weeks – Week 3

By Dan Trink, CSCS Men’s Fitness


Note from the Editor: Mike Simone

Each month, will select one trainer and a four week training program of their choice. Each week you’ll receive the training protocol for that week. This month, Dan Trink, C.S.C.S, owner of and Director of Personal Training Operations at Peak Performance NYC provides a 4 week program for leaning down.


What’s New in Week Three?


Once again we are increasing the density (amount of work done in a specific amount of time) of the workout by keeping the reps high and decreasing the rest time. Volume is also increasing as you’ll now be performing 4 sets of all circuits. Challenge yourself by trying to keep or slightly increase (by approximately 5%) all of the loads being used.


We’ll also be adding a finisher (FIN) on each strength training day to increase the volume and metabolic demand even more. This is the most challenging week of the program so get focused and keep your eyes on the prize. Speaking of challenging, the intervals have become more demanding as well, allowing for less recovery.




MONDAY: Strength Training



A1 Goblet Squat 4 15 20 sec

A2 Seated Curl to Press 4 15 20 sec

A3 DB Step Ups 4 15/s 20 sec

A4 Jump Rope 4 90 sec 60 sec

B1 Seated Cable Row 4 15 20 sec

B2 Sumo Deadlift 4 15 20 sec

B3 Single Arm Cable Chest 4 15/s 20 sec

B4 Sprint * 4 100 yards 60 sec

FIN Kettlebell Swings * use intra-set rest as needed. 1 100 –

* Can be performed on a treadmill or track.

TUESDAY: Intervals


5 minute warm ups

10, 2-minute intervals [60 seconds ‘work’, 60 seconds ‘recovery’ as described above]

5 minutes cool down

WEDNESDAY – Strength Training



A1 Incline DB Bench Press 4 15 20 sec

A2 Barbell Back Squat 4 15 20 sec

A3 Single Arm Cable Row 4 15/s 20 sec

A4 Farmer’s Walk 4 60 yards 60 sec

B1 Romanian Deadlift 4 15 20 sec

B2 Lat Pull Down 4 15 20 sec

B3 Alternating Lunge 4 15/s 20 sec

B4 Rowing Machine 4 300 meters 60 sec

FIN Jump Rope 1 5 minutes –

THURSDAY: Intervals


5 minute warm ups

10, 2-minute intervals [60 seconds ‘work’, 60 seconds ‘recovery’ as described above]

5 minutes cool down

FRIDAY: Strength Training



A1 Trap Bar Deadlift 4 15 20 sec

A2 Dips ** 4 15 20 sec

A3 Alternating Step Back Lunge 4 15/s 20 sec

A4 Kettlebell Swing 4 25 60 sec

B1 Chin Up ** 4 15 20 sec

B2 Stability Ball Hamstring Curl 4 15 20 sec

B3 Single Arm DB Overhead Press 4 15/s 20 sec

B4 Bike Sprint 4 90 seconds 60 sec

FIN Rowing Machine 1 1000 meters –

** Use bands or assistance machines as needed.

SATURDAY: Intervals


5 minute warm ups

10, 2-minute intervals [60 seconds ‘work’, 60 seconds ‘recovery’ as described above]

5 minutes cool down



Program Introduction


This exact moment is a critical time for your physique. Sure, your abs may have suffered a little damage when you overdid it on the cornbread stuffing and pecan pie at Thanksgiving. But, on the other hand, you have yet to pack on the extra pounds from all the holiday parties, office baked goods and drinks with your buddies that always come around at Christmastime.


Right now your body composition is in your hands. You can spend the next few weeks engaging in the bad habits that will have you running on the treadmill from now until August to get your body back or you can buck the trend and actually try to lean out during the holidays, setting yourself up for healthy and fit 2013.

Luckily, we are here to help. What follows is the ultimate month-long Get Lean Program, designed to help support your goal of winning the title of ‘most ripped guy’ at your New Year’s Eve party (truly, all parties should hand out a trophy for this achievement).


The Method Behind The Metabolic Madness


When it comes to a fat loss program there are two critical factors. The first is to utilize demanding exercises that increase the heart rate. Therefore, you won’t find any seated biceps curls or hip abduction machines in the this program. Second is to keep the rest periods relatively short and to actually adhere to them. In other words, you can’t allow yourself to get distracted by the hot girl in the tight yoga pants banging out a set in the squat rack or the latest weather bulletin on your cell phone and extend your rest periods. Keep an eye on the clock at all times. You are going to be performing circuits which alternate between upper and lower body movements (again, to drive up the metabolic demand) while keeping the reps fairly high. This means that, if you’ve been training for strength or even mass, the weight selection will have to be a bit lighter than usual to accommodate.


Incorporating Intervals


Unless you have been living under a rock for the past decade you have probably heard that interval training is a great method for fat loss. We’ll be utilizing interval training as part of our overall program. Intervals are made up of two components: “work” periods and “recovery” periods. Given that people will come to this program with a different level of fitness, it’s not possible to prescribe the exact settings you should use when performing your intervals. Therefore we are going to use a simple rate of perceived exertion scale of 1 to 10; 10 being the most intense. Shoot for an exertion level of 3 during the recovery intervals and an exertion level of 8 during the work intervals. Be sure to perform a light 5 minute warm-up of your choosing before starting your interval training.

* You can utilize a treadmill, bicycle, step mill, climbing machine, rower, battling rope, Prowler, sled or eliptical machine for the interval training.




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