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:

  1. Bench Press (Barbell or Dumbbell) – 4 sets × 10–12 reps

  2. Incline Dumbbell Press – 3 × 12

  3. Shoulder Press (Dumbbell or Machine) – 3 × 10

  4. Lateral Raises – 3 × 15

  5. Tricep Dips or Pushdowns – 3 × 12–15

  6. 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:

  1. Pull-ups or Lat Pulldown – 4 × 10–12

  2. Seated Cable Row or Dumbbell Row – 3 × 10

  3. Face Pulls – 3 × 15

  4. Barbell or Dumbbell Bicep Curl – 3 × 12

  5. Hammer Curls – 3 × 12

  6. Plank (core engagement) – 3 × 45 sec

Cardio finisher: 12–15 mins incline treadmill walk (fast pace)

🦵 Day 3 & 6 – Legs + Abs

Exercises:

  1. Squats (Barbell or Bodyweight) – 4 × 10–12

  2. Romanian Deadlift – 3 × 10

  3. Lunges (Walking or Stationary) – 3 × 12 each leg

  4. Leg Press or Step-ups – 3 × 12

  5. Standing Calf Raises – 3 × 15–20

  6. Hanging Leg Raises – 3 × 15

  7. Cable Crunch or Sit-ups – 3 × 20

Optional finisher: 10 mins Stair Climber or Jump Rope

🥗 Nutrition Tips (Crucial for Results)

  • Calories: Eat ~300–500 below maintenance.

  • Protein: 1.6–2g per kg body weight daily.

  • Carbs: Focus on complex carbs (oats, rice, fruits).

  • Fats: Healthy fats (nuts, olive oil, eggs).

  • Hydration: 3–4L water per day.

  • Avoid: Sugar drinks, processed food, alcohol.

💥 Bonus:

  • Sleep 7–8 hours daily.

  • Track your weight & photos weekly (you’ll notice visible changes in 3–4 weeks).

  • Stick to form and intensity — no skipping cardio!

Would you like me to make this plan adapted for home workouts (no gym equipment) or gym workouts?

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