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Lean Muscle Blueprint

Lean Muscle Blueprint uses a four-day upper/lower split with a deliberate weekly volume curve. Sets increase gradually, then reduce during the final deload so the work you have accumulated actually shows up.

Level
Intermediate
Duration
10 weeks
Weekly
4 sessions
Session
70 min
BarbellDumbbellsCablesMachines

Weekly structure

Introduce the loads. Leave two solid reps in reserve on every set.

You are viewing the week one preview. The full 10-week plan unlocks with the Pro membership.

Week 1 sessions

  • Incline Dumbbell Press

    4 × 8-10105s rest

    Set the bench near 30 degrees and press slightly back.

  • Weighted Pull-Up

    4 × 8105s rest

    Start from a full hang and lead with the elbows.

  • Dumbbell Shoulder Press

    3 × 1090s rest

    Keep the wrists stacked directly over the elbows.

  • Seated Cable Row

    3 × 1275s rest

    Avoid rocking; the torso stays quiet.

  • Lateral Raise

    4 × 1545s rest

    Lead with the elbows and stop at shoulder height.

  • Cable Triceps Pushdown

    3 × 1260s rest

    Lock the elbows to your sides and extend fully.