LEAN MACHINE
Hey Warrior,
Welcome to your 12-Week Lean Machine Training Plan.
Before you begin I just wanted to thank you again, for joining the Tribe and
committing to this training. This plan has been created to help you, the tactical
athlete, lose fat, improve your condition, while still building strength and lean
muscle.
The goal : To turn you into a Lean Mean Fighting Machine.
Your Mission : To commit to this training, quit the excuses and give it your all!
On the following pages I have carefully laid out all the details of your training and
schedule. With the focus being fat loss, each days workout is structured into three
stages, designed this way to help you maximize fat loss and performance.
1.) One Main Strength Exercise 2.) Accessory work
3.) Abdominals & Conditioning
Your weeks are then broken up into three phases. As you progress through the
weeks each phase gets progressively harder and changes so that you are
constantly challenging yourself so you actually start seeing those results. I
elaborate more over the following introduction pages so please, carefully read
through these so you can fully understand how to get the most out of this training.
I have laid the foundations and given you everything you need. Now the ball is in
your court my friend. It is up to you whether or not you make the changes that
need to happen. It’s up to you whether you quit the excuses, and ditch what is
holding you back OR decide to give up, give in and stay exactly where you are.
If you can choose to push through and stick to this, I can guarantee your mission
success.
LEAN MACHINE
To hit the target we need to first know what we are aiming for. It’s all good and well
to want to be bigger, leaner or have greater energy but the first thing I want you to
do is set a goal. You need a reason to be putting your body through this pain, a
reason for the torture.
Before you begin your training I want
you to sit down and take time to think
about what you really want to achieve.
What do you want to get out of these
next 12 weeks. Don’t stress your goal
doesn’t have to be perfect, I don’t
believe in goals that don’t change, as
you grow your goals should also grow
with you, but if you don’t have any goal
at all what do you have to aim for?
There are a few important things to keep in mind when setting your
goals that will also help keep them achievable.
1.)There are two type of goals to focus on general and specific.
A general goal you may have could be,
“I want to be able to see the veins and vascularity in my arms”
A specific goal would be,
“I will lower my bodyfat % from 14% to 10% in the next 12 weeks”
2.) Keep it short. No more then 5 goals with a combination of general
and specific goals (have at least 1-2 specific goals).
3.) Write them down, no one else has to see them this is just to help
you really commit.
4.)Visualise yourself achieving these goals and imagine just how good
it will feel when you do.
-- Eric Greitens
TRACKING YOUR PROGRESS
We want to record where you were at before you began this training so you can look back
and be proud of how far you have come. When things get tough you need to keep
yourself motivated and what better motivator then seeing your own personal
progress.
The number on the scales and reflection in the mirror aren’t enough to see your true
progressions. We are training you to become a lean machine so not only is photographic
proof important in measuring progress but we also need to measure your increases in
strength and muscle mass, with measurements and performance testing.
Should be taken from the following areas;
Chest - Take just above nipple line,
around. Stand up straight, relax and then
release all the air out of your lunges. Now
take your measurement.
Waist - Measure from just above your
bellybutton and around. Take this while
standing up straight.
Yes the typical before and after photos. It
does feel odd standing in front of the
mirror posing for a photo but trust me, they
do help you stay motivated. Remember no
one else has to see these photos if you do
not wish, they are for your eyes only so
don’t be shy. Here are some best practices
to help you keep it simple;
For the following measurements, you can
take them with the muscles relaxed or
flexed, just be sure to specify this when
recording your results.
• Use good lighting and try and keep the
same lighting for before and after images.
• Aim for a plain background when taking
images.
• Take at least 3 images one from front on,
Bicep - Taken between shoulder and elbow, one from side view and one from back.
choose the widest part of your arm (usually • Assume a natural relaxed pose.
right in the middle).
Thigh - Taken below the butt but above
your knee. Stand up straight and pick the
widest part of your thigh.
There are no scheduled performance tests
in this program as the conditioning portion
Note:
of your training is entirely up to you and
If you feel one arm or leg is different your goals. I can not promise increases in
from the other (usually is the case)
swimming or running times if you decide
feel free to measure each arm and
against those exercises for conditioning.
each leg, just clearly document the
However you can track your strength
results.
sessions for each workout as a way to
see your progress.
Each strength section of your workout will
be testing your max strength in a certain
exercise. Focus on recording your weights
lifted for this portion of each workout so
you can work on beating your previous lifts
each week. Always document your stats in
the same place to see your progression.
YOUR TRAINING
Your workouts will be 30-40minute sessions (excluding conditioning) 5 days a
week with 2 full rest days. Feel free to place your rest days anywhere in your
week so that this training fits your schedule and lifestyle.
Each training session is broken up into 3 different sections:
Section 1: Strength
Section 2: Accessory work
Section 3: Conditioning / Abdominal Circuits
The following pages explain how each section works together and exactly how
they are intended to be implemented. Please, it is very important that you
read over these sections carefully so you have a full understanding of your
training.
SECTION ONE
The focus for this first part of your workout Section 1, is building your max
strength in one particular exercise. This is where we put Reverse pyramid
training (RPT) in to play.
A technique not commonly used but is one that is great for building strength for
many reasons. If you have currently hit a plateau, I can assure you this will help
you break out of it. During RPT, you perform your heaviest set first. The quick
warm up detailed below on its own is enough to get you prepped for lifting that
max weight straight off the bat.
Why lift so heavy at the beginning of your workout?
Because, by getting straight into heavy lifting while you are fresh means you
aren’t tired out and have maximum energy to put into your first working set.
Mentally, this will also prep you for the rest of your work out as you have already
achieved your heaviest set.
One other brilliant benefit of this technique is that by performing your heaviest
set first you are firing up your body and activating more muscle fibers. Due to
this, when you move on to the lighter sets, you will find you can perform more
repetitions than usual.
To warm up for your strength exercises you will
perform 4 Warm-up sets. These sets shouldn't be
difficult and are used to warm-up and fire up your
central nervous system for what’s to come. Keep rest
periods to 90-120 seconds.
(this doesn't have to be exact, just
use the bar and get some more blood flowing)
Make sure to rest 2-3 Minutes before you perform
your first working set.
For all strength exercises
you must rest for a
minimum of 2 minutes
between sets. You can take
longer but keep your rest
periods below 4 minutes so
you don’t lose your
motivation and flow.
Once you can hit 4
repetitions on your first set,
it’s time to increase the
weight. The next time you
do this workout increase
the weight by 5-10lbs so
you are constantly
challenging yourself.
SECTION TWO
Section two of your workout focusses on accessory work, in where you will be
raising your heart rate, building lean muscle, burning a large amount of calories
and focusing on your weak points.
For this section of your workout you want to pick a couple of good songs, get
your headphones in, hit that timer and get to work. You won’t have time to be
checking your phone, having a water break or taking any selfies.
The thing which makes this program different to anything you’ve likely tried
before is that each set is done on the minute, also known as an EMOM (every
minute on the minute). Meaning once you start that timer and start your first
set, every set after that will be performed at the beginning of each new minute,
with your rest being the time you have spare before that minute is up.
Example:
0:00 Start first set.
0:13 Finish First set, rest 47 seconds.
1:00 Start second set.
1:15 Finish Second set, rest 45seconds.
2:00 Start third set.
2:18 Finish third set, rest 42 seconds.
**The above is just an example, your finish times will vary.
Work fast but keep your form up throughout.
You will likely notice you have to lift lighter weights than you usually would
especially when it comes to movements which use a lot of energy. Complete all
sets and reps for each exercise before you move onto the next one.
SECTION THREE
At the end of your workout in section 3, we are performing a conditioning
session or abdominal circuit.
For conditioning in this training plan we will be performing either Active
Recovery sessions or High Intensity conditioning sessions. For each workout I
have specified the type of conditioning that is required for that day. You have
lots of flexibility when it comes to this section and for both active recovery
and high intensity there are several workout variations for you to choose
from.
I want you to have the flexibility to choose which options best suit your
career goals and lifestyle. There is no point making you spend hours
swimming or rucking if it doesn't suit your goals.
Ultimately this last section can be performed separately from section
one and section two. It is all up to you and how this training fits into
your schedule.
Choose 1 exercise from each
group and perform 3 sets of
20-40 repetitions of each.
When it comes to the
abdominal training, you will be
focusing on hitting all areas of
your abdominals each session.
Many times in the Military we
are so focused on improving
our Sit-up or crunch count that
we build up our upper abs but
forget to work our lower abs,
obliques or the abdominal
muscles that lie beneath that
provide stability and improve
posture.
Lower Abs
Reverse crunches
Hanging leg raises
4-Count Flutter kicks
Obliques
Decline Russian twist
Twisting Crunches
Heel Touches
Stability
Planks – Front & Sides
-30 secs to 1 min+
AB Wheel
Upper Abs
Sit-ups
Butterfly Sit-ups
Crunches
Cable crunch
ACTIVE RECOVERY
Active Recovery sessions are very
important to completing this plan. Not
only in helping you recover faster so you
can hit the following sessions harder but
also helping you burn extra calories and
lose those extra pounds you want to
take off.
I know a lot of you have been taught
before, that when it hurts to carry on
and embrace the suck. Like they say
“pain is weakness leaving the body”. As
much as I agree with these sentiments,
if you are constantly sore and in pain
you are likely NOT progressing or not to
the level you may hope to be.
When it comes to body composition,
you don’t make the greatest gains while
you are in the gym. That comes in the
following hours when you are resting
and recovering.
However we don’t have all the time in
the world and we want fast progress so
sitting around and resting all the time
isn’t how we are going to go about
things in this plan. We are going to
spend time performing active recovery
so you can increase your performance
at the same time as recovering from
previous sessions.
Along with the following Active recovery
Workouts which will be listed, I
recommend
Taking part in other forms of recovery.
These can be as simple as spending ten
minutes static stretching at the end of
each day, taking contrast showers,
Epsom salt baths, regular foam rolling
and even meditation.
Along with the previous physical
recovery, to keep you in high spirits and
motivated don’t neglect your mental
recovery, spending time with friends,
engaging in hobbies and whatever else
makes you feel good and recharges
your batteries.
ACTIVE RECOVERY
Choose from the list below and
perform 2 active recovery session per
week. You may complete up to 4 active
recovery sessions.
A Long low intensity session performed at
60-75% effort. Choose one of the below and
perform the exercise at an intensity where
you are still able to talk comfortably or
breath throughout your nose the whole
duration of the session.
Run / Cycle / Row / Swim or Hike
Focus on choosing an exercise that is either
suited to your career or an area you want to
improve your skills in (Swimming
technique).
Beginner: 20-30 Minutes
Intermediate: 45-60 Minutes
Advanced: 60-90 Minutes
These sessions are designed to create
variety while still focusing on recovery and
building your cardiovascular endurance.
Pick 3 exercises and perform them for
5/10/15 or 20 minutes each. I have laid out
some examples below,
Beginner: 5 Minutes of each exercise
Intermediate: 10 Minutes of each exercise
Advanced: 15-20 Minutes of each exercise
Alternatively: Keep the time the same and
add one or two more exercises.
Job Specific Choose either continuous
swimming or sprints.
Continuous Swim: Swim for 30-45
Minutes, alternating strokes between
freestyle, breaststroke and combat side
stroke. This can be performed in
swimwear, wearing fatigues, with or
without fins depending on your needs.
Swim Sprints: Always warm up with a
200m swim before you begin any swim
sprints. Try your hand at one of the
following.
Using a backpack, weighted vest or
Military ruck, load up with adequate
weight and hit the road or hills. Ideally
you will wear issued boots for this if you
are currently serving otherwise trainers
are fine as long as they have decent grip.
Maintain a fast pace but never run while
carrying a heavy load on your back as
this increases risking of injury.
If you are new to rucking, start light (2035lbs) and between 30-60 minutes.
To take it up a notch increase the weight
to 45lbs+ and the duration to 60-90
minutes.
If you are Preparing for certain SOF
selection courses, the demands will be
far greater with weights of 70-100lbs and
times of 120 minutes +.
CONDITIONING
For this we are going with Push-ups , Dips,
and Sit-ups but you can alternate these.
Another example would be Pull-ups, Flutter
kicks, Air Squats.
Sprint 50m either on a track or on a Slight
Incline treadmill as fast as possible. If
performing on a track or a field, sprint 50m
then turn and walk slowly back to the start
and repeat.
If you decide to perform them on a treadmill,
instead focus on 10 seconds sprinting then
20 seconds rest with your feet on the sides
with the machine still running.
Beginner: 6-8 Sprints
Intermediate: 10 Sprints
Advanced: 12-15 Sprints
Sprint 400m either on a track or on an
Incline treadmill as fast as possible.
Rest 2-3 Minutes between sprints.*
*Focus on a near maximal recovery so you
can put a great effort into each sprint, don’t
try and make it harder by cutting rest
periods down as the runs will be performed
at a far lower intensity.
Beginner: 4 Sprints
Intermediate: 6 Sprints
Advanced: 8-10 Sprints
Run 1 Mile / Rest 2 minutes
Run 800m / Rest 1 minute
Run 400m
Beginner: As above
Intermediate: As above then add;
Rest 30 secs / Run 200m / Rest 30secs / Run
100m
Advanced: Perform wearing weighted vest
Don’t break up the reps, you must perform
all of the reps for that exercise, before you
move onto the next exercise.
100 Push-ups
100 Sit-ups
50 Dips
**Run 200m every time you need to take a
break for punishment.
Beginner: Cut the reps in 1/2
Intermediate: 1 Round
Advanced: Add a weighted Vest or increase
the reps.
This is a simple workout which you can
perform anywhere in the smallest space and
is extremely effective.
10 Rounds
10 x Squat Jumps
10 x 4-Count Flutter kicks
Beginner: Change Flutter-kicks to reverse
crunches
Intermediate: As stated above
Advanced: Add a weighted vest / issued
boots.
CONDITIONING
Tabata is 4 minutes of exercise broken up by
20 seconds of work followed by 10 seconds
rest.
For this I want you to perform two 4-minute
tabatas one after the other using a tyre.
1.) Sledgehammer overhead swings against
the tyre.
2.) Box Jumps onto the tyre.
Rest 2minutes between rounds
Beginner: 1 Round
Intermediate: 2 Rounds
Advanced: 2 Rounds and use Tyre Flips
instead of Box jumps.
For this we are also performing two 4minute tabatas.
1.) One arm Dumbbell snatches
2.) One dumbbell thrusters.
For the snatches I recommend a weight
between 25-45lbs and the thrusters between
25-45lbs per hand.
Beginner: 1 Round
Intermediate: 2 Rounds
Advanced: 2 Rounds wearing a weighted
vest.
30 Seconds Kettlebell Swings
2 Minutes work
(Pick either Run/bike/row/Skip)
Rest 90 Seconds between rounds.
Each round should equal 4 Minutes in total.
Beginner: 3 Rounds
Intermediate: 4 Rounds
Advanced: 5 Rounds
For this you will need a kettlebell (25-55lb)
and an outside area or a big enough area
Inside your gym to perform long sprints.
Run 400m carrying the Kettlebell
Stop and perform 100 KB swings
Run 200m carrying the KB
Stop and perform 50 KB swings
Sprint 100M
Beginner: One round with a 25-35lb KB
Intermediate: One round with a 40-55lb KB
Advanced: Add a 800m run and 150 KB
swings to the beginning.
CONDITIONING
For this you will need a Sandbag (25-75lbs). Start light the first time you do this,
this is not easy if done quickly and with good form.
Sandbag Squats: 50—40—30—20
Sandbag Getups: 30—20—10—6
Perform 50 Sandbag squats then drop to the floor and perform 30 sandbag
getups, then 40 sandbag squats and 20 sandbag getups etc.
Make sure to alternate sides of your shoulder when performing the squats and
alternate side when performing the getups.
For this you will need two sets of Dumbbells or Kettlebells. One lighter pair for
the waiters walk and a heavier pair for the farmers walk.
Start with 25lb dumbbells for the waiters walk and 45lb dumbbells for the
farmers walk and progress from there. Find an area where you can walk 20m
there and back and have both sets of dumbbells set up at the start line.
10 rounds
40m Waiters Walk
40m Farmers Walk
To scale, increase weight first and foremost. To increase the difficulty and spice it
up even more, replace the waiters walk with overhead lunges.
Grab a pair of dumbbells, preferably hex dumbbells but if you don’t have them
don’t worry. I would start with no more than 25lbs in each hand the first time
you do this then you can judge where you are at. This will be plenty for most
people. To perform this exercise;
Begin holding the dumbbells at your sides drop down into the push-up position
and perform one push-up. From here holding yourself up with straight arms, row
with your left arm, then row with your right arm. Now jump your feet forward
and stand up still holding the dumbbells and clean them up to your shoulders
and press them overhead. This is one repetition. Repeat.
Beginner: 25 reps
Intermediate: 50 reps
Advanced: 50 reps wearing a weighted vest
PHASE 01
Welcome to phase 1
During this first phase we will be readying the body for the punishment that is to come and
building up your work capacity. Focus on understanding the system and figuring out the
weights that work for you during this first week, so you can build on this base for the rest of
the weeks.
Accessory Work: We are performing 15 sets during this first phase so this will take 15
minutes of EMOM’s all up.
Conditioning : You will be mainly performing Active recovery sessions during this time to
allow the body to adapt to the intensity of the sessions before we throw more high intensity
sessions at it.
Active Recovery x 3 (Day 2 / Day 4 / Day 5)
High Intensity Con x 1 (Day 3)
Abs x 2 (Day 3 / Day 5)
• Don’t rush the
strength sets.
Strength:
Rack Deadlift
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory work:
Lying Leg Curls 5 x 7
DB Lunges 4 x 8 (4 each side)
DB Romanian Deadlifts 3x10
Barbell Bent Over Row 2x12
4 Count Flutterkicks 1x50
Strength:
Barbell Military Press
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
2 Hand Landmine press 5 x 7
DB rear Lateral raises 4 x 8
DB Seated power cleans 3x10
Barbell Push press 2 x 12
Side Lateral raises 1 x 25
Conditioning:
Active recovery session
Strength:
Front Squat
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
Hang clean 5 x 7
Back squat 4 x 8
DB Cossack squat 3 x 10
• No distractions
during accessory
work so prep your
zone before you
begin.
• Don’t neglect your
conditioning
sessions.
(5 each side)
Leg extensions 2 x 12
Box Jumps 1 x 50
Conditioning & Abs:
Abdominal circuit
High Intensity conditioning
Strength:
Close Grip Bench press
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
DB Incline press 5 x 7
Weighted Dips 4x8
(Elbows out)
DB Flat bench Alternating press
3 x 10
DB Lying Tricep Extensions2x12
Push-ups 1 x max
Conditioning:
Active recovery session
Strength:
Weighted Pull-ups or
Pulldowns (wide)
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory work:
Close grip Lat pulldown 5 x 7
DB Bent rows 4 x 8
Cable Rope face pulls 3 x 10
Barbell Curls 2 x 12
DB Hammer curls 1 x 30
(Triple drop set 10-10-10)
Conditioning & Abs:
Abdominal circuit
Active Recovery session
PHASE 02
Welcome to phase 2
In this Phase we are taking things up a notch and increasing your workload during the
accessory phase. You are moving on to alternative exercises for the strength portion so the
first week will again be a tester finding where you’re currently at. You have already set the
foundation and now its time to build on it.
Accessory work: We are now performing 20 sets during this second phase so this will take
20 minutes of EMOM’s all up.
Conditioning:
you will be moving into an equal amount of high intensity sessions and active recovery as
you will have built up a base over the previous 4 weeks, and are ready for the challenge.
Active Recovery x2 (Day 2 / Day 4 )
High Intensity Con x2 (Day 3 / Day 5 )
Abs x2 (Day 3 / Day 5)
• Don’t rush the
Strength:
Snatch Grip Deadlift
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
Front Squat 6x5
Leg curls 5x7
Bulgarian split squats 4 x8
(4 each side)
One arm Db row 3 x10
(10 each side)
Hanging leg raises 2 x20
Strength:
Seated Military press
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
Barbell Push press 6x5
Standing landmine press 5x7
DB side laterals 4x8
Rear lateral raises 3 x10
Front plate raise 2 x25
Conditioning:
Active recovery session
Strength:
Barbell Back squat
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
Hang Clean 6 x 5
Stiff legged Deadlift 5x7
DB stepups 4x8 (4 each side)
Leg extensions 3 x10
Broad Jumps 2 x15
strength sets.
• No distractions
during accessory
work so prep your
zone before you
begin.
• Don’t neglect your
conditioning
sessions.
Conditioning & Abs:
Abdominal circuit
High Intensity conditioning
Strength:
Barbell Incline bench press
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
Flat DB bench press 6x5
DB Lying tricep extensions 5 x7
Decline Flyes 4x8
Dips (elbows in) 3x10
Explosive push-ups 2 x max
Conditioning:
Active recovery session
Strength:
Barbell Bent row
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
Wide Lat pulldowns 6 x 5
Kroc Rows 5 x 7 (7 each side)
Cable face pulls 4 x 8
Preacher curls 3 x 10
Rope hammer curls 2 x 12
Conditioning & Abs:
Abdominal circuit
High intensity conditioning
PHASE 03
Welcome to phase 3
In this Phase we are going to be finishing strong and pushing you to your limits. The
workload is very intense in this phase so its paramount that you focus right from the
beginning of the workout and really give it everything.
Accessory Work: We are now performing 25 sets during this second phase so this will take
25 minutes of EMOM’s all up.
Conditioning: You will now be moving into a greater amount of high intensity sessions and
only a single active recovery session per week with one extra being optional.
Active Recovery x 1 (Day 2 / Day 6 Optional)
High Intensity Con x 3 (Day 1 / Day 3 / Day 5 )
Abs x 2 (Day 3 / Day 5)
• Don’t rush the
Strength:
Power Cleans
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
Romanian Deadlift 7x7
DB Lunges 6 x8 (4 each side)
Leg curls 5 x10
Inverted Row 4 x12
3 Way Knee lifts 3 x15
Conditioning:
High intensity conditioning
Strength:
Standing Military press
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
Single Arm Landmine 7x7
Strength:
Front Squat
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
Back Squat 7x7
KB hang cleans 6x8
Assisted Pistol squats 5x10
(5 each side)
Conditioning:
Active recovery session
Conditioning:
High intensity conditioning
(4 each side)
DB Side laterals 5x10
during accessory
work so prep your
zone before you
begin.
• Don’t neglect your
conditioning
sessions.
Conditioning & Abs:
Abdominal circuit
High intensity conditioning
Rear Lateral raises 4x12
Full Rom plate front raise 3x15
Bottoms up KB press 6x8
• No distractions
Leg extensions 4x12
Box Jumps 3x20
Strength:
Flat barbell bench press
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory work:
Incline Db bench press 7x7
Dips (Elbows out) 6x8
Close grip bench press 5x10
Loaded Pushups 4x12
Rope tricep pushdowns 3x15
(7 each side)
strength sets.
Strength:
Weighted Chin-ups or Close grip
Pulldowns
90% x 2-4 Reps
80% x 4-6 Reps
70% x 6-8 Reps
60% x 8-12 Reps
Accessory Work:
Barbell bent over row 7 x 7
Wide lateral pulldowns 6 x 8
Cable face pulls 5 x 10
Wide grip barbell curls 4 x 12
Reverse barbell curls 3 x 15
Conditioning & Abs:
Abdominal circuit
High Intensity conditioning
WEEK 12
✓
Congratulations on making it through these last 12-weeks of your
Lean Machine Training. You definitely should be noticing the
changes in your physique by now and seeing the results you are
after. This training has not been easy by any means but you stuck it
out in your pursuit to become a Lean Machine, and that is
something to be proud of.
You are and always will be a vital part of the HTK Fitness Tribe. This
journey you are on doesn’t just stop here it is a part of who you are,
so keep sharing your journey and motivation with the rest of the
tribe. Never stop giving it your all and striving to become a
warrior every single day.
.................................................
You have built that solid foundation, the next best step in your
journey would be to follow on from here with my 12 week Tactical
Monster Training.
Tactical Monster:
A 12 week training plan, specifically designed build muscle and
increase strength fast without spending all your time in the
gym. Along with building strength and mass, it focuses on
keeping your functional fitness levels high so you can perform
any task that you may run into in your line of work at a
moments notice.
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All of our other training plans can be found up on our site at
www.hardtokillfitness.co
For any other questions or help with your training, feel free to reach
out to me here at support@hardtokillfitness.co