Lean Muscle Recipe Pack

Over the course of the next 6 weeks there will be a variety of different
functional bodyweight/weighted workouts, high intensity circuits as well as strength and resistance training.

You will be training every Monday, Wednesday and Friday. I have
included 2 extra workouts per week (on Tuesdays and Thursdays) which
are optional extras if you're feeling strong and up for the challenge!

The workouts for Monday, Wednesday and Friday all consist of 3 sets of 3 exercises which need to be completed 3 times. If 3 rounds is too much, then please rather do 2 rounds for weeks 1 and 2. From week 3 you may start with completing the full 3 rounds.

Tuesdays and Thursdays are optional extras which consist of 20 minute AMRAP, HIIT & EMOM challenges (each of these are explained below).

As Many Rounds As Possible

As the name suggests, complete as many rounds of the circuit as you can in the allocated time frame (20 minutes). There will be a 1-2 minute break after each round which is also included in the 2 minute time cap.

High Intensity Interval Training

These circuits will be repeated 3 - 4 times with intervals of 4 seconds on (at 100% effort) followed by 20 seconds rest. Take a 60 - 90 second rest between rounds.

If this 40:20 time interval is too challenging to start off with, then for weeks 1 & 2 please alter it to 30 seconds on and 30 seconds off.

Every Minute on the Minute

You have a specific amount of reps per exercise to complete within a minute. The remaining time is used as a rest period before the start of the next minute (aim to be done between 45 - 50 seconds). Each EMOM set will have an allocated time slot of 10 minutes and there are different circuits.