get lean in 4 weeks
Perfect 🔥 — goal = get lean and defined in 4 weeks . We’ll focus on fat loss + muscle tone , using a Push–Pull–Legs (PPL) split + short cardio sessions. Here’s your complete plan (6 days/week) 👇 🗓️ 4-Week “Get Lean Fast” Split Schedule: Day 1: Push (Chest, Shoulders, Triceps) Day 2: Pull (Back, Biceps) Day 3: Legs + Abs Day 4: Push Day 5: Pull Day 6: Legs + Abs Day 7: Rest or Light Cardio (walk, jog, yoga) 💪 Day 1 & 4 – Push (Chest, Shoulders, Triceps) Exercises: Bench Press (Barbell or Dumbbell) – 4 sets × 10–12 reps Incline Dumbbell Press – 3 × 12 Shoulder Press (Dumbbell or Machine) – 3 × 10 Lateral Raises – 3 × 15 Tricep Dips or Pushdowns – 3 × 12–15 Push-ups (burnout finisher) – 2 sets to failure Cardio finisher: 10 mins HIIT (20 sec sprint + 40 sec walk × 10 rounds) 🧲 Day 2 & 5 – Pull (Back, Biceps) Exercises: Pull-ups or Lat Pulldown – 4 × 10–12 Seated Cable Row or Dumbbell Row – 3 × 10 F...