Plan of the Month: Get Lean in 4 Weeks, Week 4


Note from the Editor: Mike Simone

Each month, will select one trainer and a four week training program of their choice. Each week you’ll receive the training protocol for that week. This month, Dan Trink, C.S.C.S, owner of and Director of Personal Training Operations at Peak Performance NYC provides a 4 week program for leaning down.

What’s New in Week Four?

Just in time for the holidays, we are deloading this week. What, exactly is a deload? It’s a planned reduction in training volume which serves several purposes. By reducing training stress you allow your body to more fully recover and realize the gains of all the training that you’ve accomplished since the start of the program. Deloads also have psychological benefits, as spending a bit less time training in the gym will often get you pumped up and anxious to hit it hard in the coming weeks. We are going to approach this deload by lowering the number of total sets and reps you’ll be performing this week, increasing the rest periods as well as eliminating those brutal finishers.

The parameters of the interval training will change with the length of both the work and/or recovery intervals getting longer.

Are you behind in the program? 

Plan of the Month: Get Lean in 4 Weeks, Week 1 >>>

Plan of the Month: Get Lean in 4 Weeks, Week 2 >>>

Plan on the Month: Get Lean in 4 Weeks, Week 3 >>>


MONDAY: Strength Training

A1 Goblet Squat 2 12 30 sec
A2 DB Push Press 2 12 30 sec
A3 DB Step Ups 2 12/s 30 sec
A4 Jump Rope 2 60 sec 60 sec
B1 Bent Over Barbell Row 2 12 30 sec
B2 Trap Bar Deadlift 2 12 30 sec
B3 Single Arm Cable Chest Press 2 12 30 sec
B4 Sprint * 2 100 yards 60 sec

* Can be performed on a treadmill or track.

TUESDAY: Intervals

5 minute warm ups

8 total intervals of 4 minutes and 30 seconds. [90 seconds ‘work’, 3 minutes of ‘recovery’ as described above]

5 minutes cool down

WEDNESDAY – Strength Training

A1 Incline DB Bench Press 2 12 30 sec
A2 Barbell Back Squat 2 12 30 sec
A3 Single Arm Cable Row 2 12/s 30 sec
A4 Farmer’s Walk 2 40 yards 60 sec
B1 Romanian Deadlift 2 12 30 sec
B2 Lat Pull Down 2 12 30 sec
B3 Alternating Lunge 2 12/s 30 sec
B4 Rowing Machine 2 200 meters 60 sec

THURSDAY: Intervals

5 minute warm ups

10, 3-minute intervals [60 seconds ‘work’, 120 seconds ‘recovery’ as described above]

5 minutes cool down

FRIDAY: Strength Training

A1 Sumo Deadlift 2 12 30 sec
A2 Dips ** 2 12 30 sec
A3 Alternating Step Back Lunge 2 12/s 30 sec
A4 Kettlebell Swing 2 20 60 sec
B1 Chin Up ** 2 12 30 sec
B2 Lying Hamstring Curl 2 12 30 sec
B3 Single Arm DB Overhead Press 2 12 30 sec
B4 Bike Sprint  2 60 seconds 60 sec

** Use bands or assistance machines as needed.

SATURDAY: Intervals

5 minute warm ups

8 total intervals of 4 minutes and 30 seconds. [90 seconds ‘work’, 3 minutes of ‘recovery’ as described above]

5 minutes cool down


PAGE TWO: Understanding the Get Lean in 4 Weeks Program >>>

Program Introduction

This exact moment is a critical time for your physique. Sure, your abs may have suffered a little damage when you overdid it on the cornbread stuffing and pecan pie at Thanksgiving. But, on the other hand, you have yet to pack on the extra pounds from all the holiday parties, office baked goods and drinks with your buddies that always come around at Christmastime.

Right now your body composition is in your hands. You can spend the next few weeks engaging in the bad habits that will have you running on the treadmill from now until August to get your body back or you can buck the trend and actually try to lean out during the holidays, setting yourself up for healthy and fit 2013.

Luckily, we are here to help. What follows is the ultimate month-long Get Lean Program, designed to help support your goal of winning the title of ‘most ripped guy’ at your New Year’s Eve party (truly, all parties should hand out a trophy for this achievement).

The Method Behind The Metabolic Madness

When it comes to a fat loss program there are two critical factors. The first is to utilize demanding exercises that increase the heart rate. Therefore, you won’t find any seated biceps curls or hip abduction machines in the this program. Second is to keep the rest periods relatively short and to actually adhere to them. In other words, you can’t allow yourself to get distracted by the hot girl in the tight yoga pants banging out a set in the squat rack or the latest weather bulletin on your cell phone and extend your rest periods. Keep an eye on the clock at all times. You are going to be performing circuits which alternate between upper and lower body movements (again, to drive up the metabolic demand) while keeping the reps fairly high. This means that, if you’ve been training for strength or even mass, the weight selection will have to be a bit lighter than usual to accommodate.

Incorporating Intervals

Unless you have been living under a rock for the past decade you have probably heard that interval training is a great method for fat loss. We’ll be utilizing interval training as part of our overall program. Intervals are made up of two components: “work” periods and “recovery” periods. Given that people will come to this program with a different level of fitness, it’s not possible to prescribe the exact settings you should use when performing your intervals. Therefore we are going to use a simple rate of perceived exertion scale of 1 to 10; 10 being the most intense. Shoot for an exertion level of 3 during the recovery intervals and an exertion level of 8 during the work intervals. Be sure to perform a light 5 minute warm-up of your choosing before starting your interval training.

* You can utilize a treadmill, bicycle, step mill, climbing machine, rower, battling rope, Prowler, sled or eliptical machine for the interval training.