L EA N

G A IN
PRO G
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 5-DAY LEAN GAIN
TRAINING PROGRAM

Program Layout

MON TUES WED THUR FRI SAT SUN

WEEK CHEST BACK LEGS SHOULDER REST BICEP REST

1 TRICEP
WEEK CHEST BACK REST LEG CHEST FULL REST
2 SHOULDER BICEPS TRICEP BODY
CIRCUIT
WEEK CHEST BACK LEGS SHOULDER REST BICEP REST
3 TRICEP
WEEK CHEST BACK REST LEG CHEST FULL REST
4 SHOULDER BICEPS TRICEP BODY
CIRCUIT

TRAINING OVERVIEW

This is a hybrid program picking knowledge and principals from several different styles of training (CrossFit, bodybuilding,
powerlifting, cardiovascular endurance, etc.) designed to improve the aesthetic appeal of the physique while simultaneously
improving performance. If followed with consistency, one will see consistent strength and muscle gains from week to week. All sets
except the first set of each exercise should be taken very close to failure. Muscle is built in the last 2-3 reps that you do not think you
can get. Kill it! Intensity is key!

The Objective

• Increase strength and muscle

• Increase cardiovascular performance
• Decrease fat

1 Nutrition & Training by DeCosta Ventures, LLC ©

 The Training Philosophy

• Each upper-body workout (chest, back, shoulders, arms) follows a similar path. Each workout starts with a 10-minute aerobic
warm-up on the treadmill or Stairmaster and a 10-minute anaerobic warm-up doing 2-3 light sets to loosen the muscle.
• The first two movements of each upper body workout are focused on increasing strength. By keeping the reps low and going as
heavy as possible, this shocks the nervous system and trains the body to handle heavier weight. These 4-6 reps should be at
85%-90% of your One Rep Max (1RM).
• The next 5-6 movements of each upper body workout are focused on increasing muscle size while also burning fat. By
performing higher reps, this increases the physical size of the muscle by pumping blood into the muscle while simultaneously
burning fat through hypertrophy. These 10-15 reps should be at 60%-75% of your One Rep Max (1RM). By increasing the
repetitions, you are forcing the heart to pump more blood and challenging your cardiovascular system as you get past the 10th
rep. By increasing the heart rate, you burn more calories and spark your metabolism to increase for the 2-3 hours after your
workout completes.
• Legs are trained differently than upper body. We always start Legs with squats at low repetitions for strength, then drop the
weight 60-80 pounds to do squats at higher repetitions for hypertrophy and muscle growth. The only other leg exercise we do
for strength is leg press, which happens at the end of the workout.

THE WORKOUTS

Important Notes / Definitions

• It is of utmost importance to stay within the designated repetition range! For example, if Dumbbell Bench Press calls for 4
sets of 8-10 and you cannot reach 8 reps on set 3, lower the weight 10-20 pounds so you can stay within the rep range. Vice
versa, if you can reach 10 reps with relative ease during the 4 sets, it is your responsibility and obligation to increase the
weight 10-20 pounds. This is how you will track progressive overload, which is the gradual increase of stress placed upon
the body during exercise training.

• I use the “Strong” app to track my workouts (Available on iPhone and Android). I highly suggest using this app (or another
workout tracking app) to track your progress. It is beneficial to be able to reference old workouts to see how strong you
were at that specific time, tying back to progressive overload stated above. Writing your workouts down in a notebook is
also an option (BodyMinder is a good journal).

• While I want you to follow the below routines as closely as possible, there may be certain exercises that you do not like
and do not click with you well. That is fine. If you need additional exercise ideas, BodyBuilding.com’s app “BodySpace”
houses an exercise database that allows you to search by body part and exercise popularity. It includes instructional
videos as well and is very helpful!

• M = movement.

• Drop set – A drop set is performing multiple sets in a row (gradually lowering the weight 20-40lbs) without rest. For
example, if Dumbbell Bench Press calls for the first set to be a drop set, you will perform 8-10 reps at the highest weight
then immediately grab a set of dumbbells 20-40lbs lighter and perform 8-10 additional reps. Drop sets force blood into the
muscle very quickly and are a great tool for cardiovascular endurance and all-around athletic performance.

• Super set – A super set is switching between two movements without rest. For example, one can super set Dumbbell
Curls with Dips by performing a set of curls then a set of dips immediately after without rest. Similar to drop sets, super
sets also force blood into the muscle very quickly and are a great tool for cardiovascular endurance and all-around athletic
performance.

2 Nutrition & Training by DeCosta Ventures, LLC ©

 DAY 1 – CHEST

• The first 2 chest movements are for strength.

• The next 6 chest movements are for hypertrophy.
• 2-4 minute rest in between M1 and M2 sets. 60-90 second rest in between M3 – M8 sets.

• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

M1: Dumbbell Flat Bench Press Warm-up: 2 x 8-10 w/ light weight

M2: Smith Machine Incline BB Press
M3: Cable Flys (or Peck Deck)
M4: Rope Tricep Push-down
M5: Machine Flat Bench Press (or Decline)
M6: Dips (Weighted if necessary)
M7: Incline DB press with DBs turned inwards and
touching (For inner chest)
M8: Push-ups until failure
4 x 6-8. First set is drop set. Last set failure
4 x 6-8. Last set failure
4 x 12-20. First set is drop set. Last set failure
3 x 10-15. First set is drop set. Last set failure
4 x 10-15. First set is drop set. Last set failure
3 x 10-15
4 x 10-15. Last set failure
5 sets until failure

DAY 2 – BACK

• Deadlifts are for strength.

• The next 7 back movements are for hypertrophy.
• 2-4 minute rest in between M1 sets. 60-90 second rest in between M2 – M8 sets.

• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster.

(Warm-up) Pull-ups 4 sets. First two sets 3-4 reps shy of failure. Last two
sets until failure
M1: Rack Pulls Warm-up: 3 x 6-10 w/ light weight. Each set increasing in
weight (30-50lb increments)
3 x 4-8. Last set failure
M2: Medium-Grip Lateral Pull-Down 4 x 10-15. First set is drop set. Last set failure
M3: Bent Dumbbell Rows 4 x 10-12. First set is drop set. Last set failure
M4: Alternating Hammer Curls (Heavy) 3x8
M5: Lower Back Extension Machine 3 x 10-12
M6: Straight Arm Pushdown 4 x 8-10
M7: Bicep Curl Machine 3 x 8-10
M8: High Row Machine 4 x 8-10

DAY 3 – LEG

• 2-4 minute rest in between M1 sets. 60-90 second rest in between M2 – M7 sets.
• Aerobic Warm-up – 10-minute walk (3 mph) and 15 minutes of stretching (hamstrings, quads, glutes, hip flexors, calves).
• Aerobic Cool-down (Not required, but recommended) – 10-minute slow walk on the treadmill.

M1: Squats (High bar or Low bar – Your choice) Warm-up: 3 x 6-10 w/ light weight.
3 x 4-8. Last set failure
M2: Hack Squats (On Smith Machine or equivalent) 3 x 10-12
M3: Leg Curls 4 x 10-15. First set is drop set. Last set failure
M4: Calf Raises 5 x 20
M5: Walking Dumbbell Lunges 3 x 10 (20 steps)
M6: Leg Extension (Machine) 4 x 10-15. First set is drop set. Last set failure.
M7: Leg Press (Machine) 3 sets until failure

3 Nutrition & Training by DeCosta Ventures, LLC ©

 DAY 4 – SHOULDER

• 2-4 minute rest in between M1 sets. 60-90 second rest in between M2 – M6 sets.

• Aerobic Warm-up – 10-minute jog (7-8 mph) on treadmill or 10 minutes on Stairmaster.

• Anaerobic Warm-up – 3 sets of shoulder rotations holding a 10lb dumbbell.

M1: DB Shoulder Press Warm-up: 2 x 8-10 w/ light weight

M2: Smith Machine Overhead Barbell Press
M3: Lateral Raises w/ Dumbbells
M4: Rear Delt Flys (Peck Deck or Chest down on Incline
Bench)
M5: Dumbbell Arnold Press
M6: Shrugs (w/ Dumbbells or Machine)
4 x 6-8. First set is drop set. Last set failure
4 x 8-12. Last set failure
4 x 15. First set is drop set. Last set failure
4 x 15. First set is drop set. Last set failure
4 x 8-10. Last set failure
4 x 10-15. Last set failure

DAY 5 – BICEP & TRICEP

• Aerobic Warm-up – 10-minute jog (7-8 mph) on treadmill or 10 minutes on Stairmaster.

• Anaerobic Warm-up – 3 sets of shoulder rotations holding a 10lb dumbbell.

M1: Alternating Dumbbell Curls Warm-up: 2 x 8-10 w/ light weight

4 x 10. First set is drop set. Last set failure
M2: Rope Tricep Push-Downs 4 x 12-15. First set is drop set. Last set failure
M3: Seated Hammer Curls 4 x 10. Last set failure
M4: Tricep Kickbacks 4 x 8-10. Last set failure
M5: Preacher Curls 3 x 8-10. Last set failure
M6: Overhead Tricep Extension (w/ Dumbbell) 3 x 8-10. Last set failure
M7: Standing straight bar curls 3 x 10-12. Last set failure
M8: Tricep Pushdown (Machine) 3 x 10. First set is drop set. Last set failure
M9: Diamond Push-Ups 3 sets until failure
DAY 6 – CHEST & SHOULDER

• 60-90 second rest in between all sets. The goal of this workout is to not lift for strength (85% 1RM or above). Focus on staying in
the rep range and maintaining good form. Decrease the weight mid-movement if necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

M1: Dumbbell Flat Bench Press Warm-up: 2 x 8-10 w/ light weight

4 x 8-10. First set is drop set. Last set failure
M2: Lateral Raises w/ Dumbbells 4 x 15. Last set failure
M3: Dumbbell Shoulder Press 4 x 8-10. Last set failure
M4: Cable Flys (or Peck Deck) 4 x 10-15. First set is drop set. Last set failure
M5: Incline Chest (Machine) 4 x 8-10. First set is drop set. Last set failure
M6: Front Raises w/ Dumbbells 3 x 15. Last set failure
M7: Decline Chest (Machine) 4 x 10-12. Last set failure
M8: Shrugs (Dumbbell or Machine) 4 x 10-12. Last set failure
M9: [ Optional ] superset / Push-Ups 4 sets until failure

4 Nutrition & Training by DeCosta Ventures, LLC ©

 DAY 7 – BACK & BICEP

• 60-90 second rest in between all sets. The goal of this workout is to not lift for strength (85% 1RM or above). Focus on staying in
the rep range and maintaining good form. Decrease the weight mid-movement if necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

(Warm-up) Pull-ups 4 sets. First two sets 3-4 reps shy of failure. Last two
sets until failure
M1: Deadlifts (Conventional or Sumo) Warm-up: 3 x 6-10 w/ light weight. Each set increasing in
weight (30-50lb increments)
3 x 4-8. Last set failure
M2: Plate-loaded Low Row Machine 4 x 10-12. First set is drop set. Last set failure
M3: Standing Straight Bar Curls 3 x 10-12. Last set failure
M4: Medium-Grip Lateral Pull-Down 4 x 10-15. First set is drop set. Last set failure
M5: Bicep Curl Machine 3 x 10
M6: Pull-Down w/ V-Bar 3 x 15. Lighter weight. Last set failure
M7: Dumbbell Rows 4 x 10-12. Last set failure

DAY 8 – LEG

• 90-120 second rest in between all sets.

• Aerobic Warm-up – 10-minute walk (3 mph) and 15 minutes of stretching (hamstrings, quads, glutes, hip flexors, calves).
• Aerobic Cool-down (Not required, but recommended) – 10-minute slow walk on the treadmill.

M1: Leg Press Warm-up: 3 x 6-10 w/ light weight

5 x 8-10. Last set failure
M3: Leg Curls 4 x 10-15. First set is drop set. Last set failure
M3: Front Squats 4 x 8-10. Light weight. Quads will be tired from Leg Press
M4: Calf Raises 5 x 20
M5: Walking Dumbbell Lunges 3 x 10 (20 steps)
M6: Leg Extension (Machine) 4 x 10-15. First set is drop set. Last set failure

DAY 9 – CHEST / TRICEP

• 60-90 second rest in between all sets. The goal of this workout is to not lift for strength (85% 1RM or above). Focus on staying in
the rep range and maintaining good form. Decrease the weight mid-movement if necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

M1: Flat Bench Press on Smith Machine 4 x 10-12. Last set failure
M2: Rope Tricep Pushdown 3 x 15-20. Last set failure
M3: Cable Fly (or Peck Deck) 4 x 15-20. First set is drop set. Last set failure
M4: Dips (Weighted if necessary) 3 x 10
M5: Single-Arm Incline Press (Machine) 4 x 10. Lighter weight necessary. Last set failure
M6: Tricep Push-down Machine 3 x 10-12. Last set failure
M7: Push-Ups 5 sets until failure

5 Nutrition & Training by DeCosta Ventures, LLC ©

 DAY 10 – FULL BODY CIRCUIT

• 30-60 second rest in between all sets. The goal of this workout is move as fast as possible and to keep your heart rate elevated.
Focus on staying in the rep range and maintaining good form. Decrease the weight mid-movement if necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

M1: Squats (High bar or Low bar) 3 x 10

M2: Alternating Standing Dumbbell Curls 3 x 10
M3: Single-Arm Dumbbell Press on Flat Bench 3 x 10
M4: Shoulder Press Machine 3 x 10
M5: Tricep Pushdown w/ Cable 3 x 10
M6: Wide-grip Lateral Pull-Down 3 x 10
M7: Walking Dumbbell Lunges 3 x 10 (20 steps)
M8: Shrugs (w/ Dumbbells or Machine) 3 x 10
M9: Preacher Curls 3 x 10
M10: Push-Ups 4 sets until failure

WORK THE PLAN AND IT WILL

WORK FOR YOU!

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