Workout Programs To Gain Lean Muscle

If you want to gain lean muscle, there are several different workout programs you can follow that will give you desired results. Each program is centered around strength training, which is an essential component to gaining lean muscle. Combine your workout program with sound nutrition in order to keep body fat off. As you gain lean muscle, you will also gain muscular definition.

Strength for Six

Strength for six is a workout program based on strength training six days per week. The main component of the program is strength training focused on one muscle group per day, performing multiple sets for each muscle group. Although you can sequence the order of muscle groups to suit your personal needs, you want to be careful to avoid lifting for a muscle group that is sore from a previous lift.
A recommended sequence to avoid over-training any muscle group is chest, legs, biceps and triceps in the arms, abdominals, back, shoulders, rest day. With this order of muscle groups, you get a natural rest for each muscle group before it is worked again either as a primary muscle or as a secondary "helping" muscle. With each workout, perform three sets of four to five exercises at an eight to 12 repetition range per set. Rest for 60 to 90 seconds between sets, and finish each workout with two or three stretches for the targeted muscle group.
The secondary component of this program is to perform 30 minutes of cardio exercise daily at a moderate to high intensity level to help burn body fat.

Boot Camp

Boot camp programs combine strength and cardio training in one workout. The strength training exercises are often based on body weight only or use minimal equipment, depending on the setting. If you attend a boot camp program that is held outside, the equipment used is often whatever is found in the setting, such as playground equipment, park benches and curbs. This is very effective training that challenges your body in different ways compared to using traditional strength equipment in a fitness center.
During a boot camp workout, the cardio training will also challenge you differently by combining exercises that train your agility and quickness as well as your power and endurance, and utilize both your aerobic and anaerobic cardiovascular systems. The format of boot camp workouts builds muscle as it burns fat, building lean muscle and creating muscular definition. You will need to be consistent to get results, working out four to five times a week boot camp style and performing some moderate-intensity cardio such as jogging or swimming on the other days.

Interval Training

Interval training workout programs are effective in building lean muscle and even more effective in burning fat. Interval training is an intense form of training, as it keeps you working nonstop for the duration of your workout with high-intensity bouts of effort. You should perform interval training every other day, and on the days in between, you should perform low- to moderate-intensity cardio workouts such as working on an elliptical machine for 30 to 45 minutes.
Your interval workouts should consist of three minutes of strength training followed by two minutes of cardiovascular training, with no rest between the segments. For your strength segment, choose two exercises and perform each exercise for 90 seconds. For example, perform push-ups for 90 seconds and then immediately transition to pull-ups for 90 seconds.
Your cardio segment should consist of one minute of high intensity followed by one minute of moderate-intensity work. An example of this would be to perform squat jumps for one minute followed by running in place for one minute. This format will simultaneously build muscle and increase your metabolism for burning fat.
If you are new to interval training, aim for completing a 20-minute workout initially. Gradually increase your workout time until you can complete a 40-minute workout.