How to attain a Strong and Lean body article discussed the importance of goal setting and factors that increase success of designed process. The general goal of many is to lose weight. At Science and Strength, we further specify this goal to losing body fat while simultaneously building muscle tissue.
Generally the goal is often stated, but the path is not always understood. The path for our lean body and lower body fat goal is laid through high intensity style training while paying attention to quality nutrition and recovery.
In this training component, we’re going to demonstrate how to structure a training program that will yield plenty of metabolic stress towards the strong and lean body goal, along with a 30-day Training Program.
The parameters of physical stimulus mentioned in Strong and Lean approach article suggested creating a HIIT style program. HIIT is a volume based training with exercises consisting of:
- higher sets (6-8)
- short rest periods (45-60 seconds)
- moderate number of repetitions per set (8-10)
- using sub-maximal loads (65-75% of 1Rep Max)
These parameters combine into an effective method to produce desired results by placing the body under continuous physical stress, more often, generating an ongoing effort and higher work loads.
The SLF (Stronger Leaner Faster) training 30-day program further defines volume as “Training Density”— as to how many sets we are completing within an hour of training. The SLF approach also includes the following programming variables:
- using natural body planes such as lower body and upper body pushes and pulls;
- compound (multi-joint) movements over isolation style lift; and
- pairing up antagonistic movements in a superset formation.
Due to all these conditions, this training program will work towards improving strength-endurance biomotor ability. Improving biomotor abilities is an important consideration and is the keystone of SLF philosophy.
Strength-Endurance Phase
As mentioned before, in order to successfully design programs that achieve results, Science and Strength uses periodization (or block training) to focus on one or two specific skills or biomotor abilities.
This 30-day training sample program will focus on hypertrophy through strength-endurance development.
In this phase, we’ll specify the training on what we’re trying to achieve. All this means is translating the goal of strong and lean physique into programming variables by:
- Increasing volume through greater training density (sets per hour) — working towards shorter rest periods, and
- Increase volume through higher intensity — slowly but incrementally adding weight (with each successful session).
The volume is broken down into training sessions that are divided into body planes. These are:
- Horizontal Push – Pull;
- Vertical Push – Pull;
- Lower Body Push (Quad / Knee Flexion) Dominant – Pull; and
- Lower Body Pull (Hip Hinge / Ham) Dominant – Push.
There will be an accessory/power/bodyweight day associated, just for additional volume. The accessory day is optional, and depends on individual fitness level.
The program will begin with comfortable loads, around 60-65% of 1RM and slowly progress up the overload ladder.
Each session will be broken down into three (3) segments.
Part 1 – Dynamic warm up and mobility work. This portion if flexible and may be tailored to each trainee. The segment may include some dynamic and bodyweight movements and is a good platform to focus on body mechanics, mobility and provide additional attention to some imbalances. This portion is not provided in the training, as it often varies based on personal preferences and requirements.
Part 2 – Main Exercises. Here we’re going to use HIIT parameters through compound supersets designed in an 8 X 6 format. Exercises will be based on specific body planes. Eight sets will be plenty of volume, and six reps will allow us to use heavier loads (70%+), increasing intensity with each week (about 5%), while maintaining or decreasing rest periods between working sets.
Part 3 – Accessory. This segment continues the HIIT based session with additional volume. Selected exercises provide attention to lagging body parts and practicing technique. The body will be reaching fatigue limits by the time accessory work comes around. Therefore, don’t rush through accessory, maintain your tempo, focus on technique and select appropriate weights to complete all assigned work. Accessory can be done either in compound (each exercise sets completed before moving on to the next exercise) or superset (doing a set of each exercise, one after the other in a circuit, prior to taking a rest period and starting again) arrangements. The rest periods for any accessory should be very short and no more than 60 seconds. Try to aim around 30-45 seconds rest periods if you’re doing a compound style accessory format, and 45-60 seconds for superset set up. For accessory, both compound or isolation exercises may be used, but this 30-day SLF program will primarily consist of stability movements to further engage core/lower back and posterior chain development.
Week 1
Each week will have the exact same structure. The goals here are simple:
- Complete all the training, record your total volumes (intensity, sets, reps and rest periods)
- Increase volume with each week by following scheduled parameters (adding around 5% more weight).
Each session shows specific body plains that volume training will be performed. Main body plain will be stated next to the Day number. Accessory body plain will be stated in brackets after the Main Lifts. As an example, lets look at Day (I): Horizontal Push & Pull / (Vertical Push & Core). Main lifts will be the horizontal plane push and pull. Accessory for Day (I) will focus on vertical push and core.
DAY (I): Horizontal Push & Pull / (Vertical Push & Core)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main: (reminder: superset structure)
Bench Press 8 sets X 6 reps
Bent Over BB Rows (Clean – shoulder width grip) 8 sets X 6 reps (60 – 90 secs rest; that’s one set. Get ready for the next set).
Accessory: (compound (30-45 secs rest) or superset (45-60 secs rest) set up – your choice)
Jackknife Push ups 3 sets X 8-12 reps
Resistance Band Pull Aparts (RBPAs) 3 sets X 10-12 reps
Hanging Leg Raises 3 sets X 8-12 reps
DAY (II): Quad Dominant – Lower Body Push & Pull / (Calves)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main:
Squats (Regular) 8 sets X 6 reps
Lying Leg Curls or GHRs (Glute Ham Raises) 8 sets X 8 reps (90 secs rest; that’s one set. Get ready for the next set).
Accessory:
Standing DB Calf Raises 3 sets X 10-12 reps / leg
DAY (III): Vertical Push & Pull / (Horizontal Pull & Core)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Calisthenics:
Headstand balance 3 sets X 15-30 secs (use wall if necessary)
Handstand balance 3 sets X 15-30 secs (use wall if necessary) – try to balance against the wall
Frog Stance 3 sets X 15-30 secs (optional)
Main:
Standing BB Push Press 8 sets X 6 reps (initiate movement with lower body and pushing the bar straight up to overhead position – slightly behind the ear line)
Lat Pulldowns or Pull-Ups 8 sets X 6 – 8 reps (60 – 90 secs rest; that’s one set. Get ready for the next set).
Accessory:
Inverted BW Rows (close, supinated grip) 3 sets X 10-15 reps
Hanging Leg or Knee Raises 3 sets X 10-12 reps
DAY (IV): Rest
Stretch and do some foam rolling. Get some fresh air and eat according to your meal plans (fuelling your system and prepare for the next week).
DAY (V): Power & Arms / (Horizontal Push)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Power:
Hang Snatch High Pulls 3 sets X 3-5 reps
Power Snatch 3 sets X 3 reps (light, just working on technique)
Bodyweight (BW) Squats with hands in overhead position 3 sets X 5-8 reps
Arms:
Standing DB curl (both arms at same time) 8 sets X 8 reps
Lying DB extensions (twist hammer into pronated grip) 8 sets X 8 reps (60 rest, get ready for the next set)
Accessory:
Push-Ups (on Bench or with RB – record your options) 3 sets X 10-15 reps
Cocoons or V-Ups 3 sets X 10-12 reps (60 secs rest periods).
DAY (VI): Lower Body Pull (Hip) Dominant – Lower Body Pull & Push (Superset)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main:
Deadlift (floor – attempt to keep knees inline with elbows at starting position; push your feet through the floor and engage the hip by bringing them through towards the bar) 8 sets X 4-6 reps
BB Front Squats – 8 sets X 5-8 reps (90-120 secs rest max)
Accessory:
Standing BB Shrug + Calf Raise = Triple Extension (Clean grip) 3 sets X 10-15 reps (60 secs rest periods).
DAY (VII): Rest
Stretch and do some foam rolling. Get some fresh air and eat according to your meal plans (fuelling your system and prepare for the next week).
WEEK 2
For Power: Keep the weights the same, and try to speed up the lifts, or take shorter rest periods.
For Main Lifts: If you completed all of the assigned sets and reps; increase intensity by adding around 5% to the bar. Otherwise, keep the same loads for incomplete supersets from week 1.
For Accessory: Up to you. Keep weights the same, or increase it slightly.
DAY (I): Horizontal Push & Pull / (Vertical Push & Core)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main:
Bench Press 8 sets X 6 reps
Bent Over BB Rows (Snatch – wide grip) 8 sets X 6 reps (60 – 90 secs rest; that’s one set. Get ready for the next set).
Accessory:
Standing DB Arnold Press 3 sets X 8-12 reps (DBs at the top position need to be slightly behind your head, aligned with your ears)
Cable Face Pulls 3 sets X 10-12 reps
Hanging Leg Raises 3 sets X 8-12 reps
DAY (II): Quad Dominant – Lower Body Push & Pull / (Calves)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main:
Squats (Regular) 8 sets X 6 reps
Lying Leg Curls or GHRs 8 sets X 6-8 reps (90 secs rest; that’s one set. Get ready for the next set).
Accessory:
Standing BB Calf Raises 3 sets X 10-12 reps
Reverse Hypers 2 sets X 10-15 reps
DAY (III): Vertical Push & Pull / (Horizontal Pull & Core)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Calisthenics:
Headstand balance 3 sets X 15-30 secs (use wall if necessary)
Handstand balance 3 sets X 15-30 secs (use wall if necessary) – try to balance against the wall
Frog Stance 3 sets X 15-30 secs (optional)
Main:
Standing BB Push Press 8 sets X 6 reps
Cable Lat Pulldowns or Pull-Ups 8 sets X 6-8 reps (60 – 90 secs rest; that’s one set. Get ready for the next set).
Accessory:
Inverted BW Rows (close, supinated grip) 3 sets X 10-15 reps
Standing Russian Twists with KB/Plate/DB/Landmine 3 sets X 8-12 reps / side
DAY (IV): Rest
Stretch and do some foam rolling. Get some fresh air and eat according to your meal plans (fuelling your system and prepare for the next week).
DAY (V): Power & Arms / (Horizontal Push)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Power:
Hang Clean Pull 3 sets X 2(1+1) reps *
Power Clean 3 sets X 3-5 reps (use light weight, focusing on technique)
Clean High Pull 3 X 3-5 reps (use light weight, focusing on technique including triple extension)
* is for (1+1) designation. For each set you’re going to perform one rep starting at lower thigh, and one rep at shin level. Both reps are hang clean pull (not touching the floor) but each position starts at different position of the “hang” engaging various angles of the pulling movement. At the top of the rep, go into a triple extension, by going on your toes, shrugging the bar and body in vertical position. So, 2(1+1) is one rep of hang clean pull starting at thigh, then one rep of hang clean pull starting at the shin and performing it twice.
Arms:
Standing BB curl 8 sets X 8 reps
Close Grip BB Bench Press 8 sets X 8 reps (60 rest)
Accessory:
Push-Ups (on Bench or with RB – record your options) 3 sets X 10-15 reps (60 secs rest periods).
Cocoons or V-Ups 3 sets X 10-12 reps (60 secs rest periods).
DAY (VI): Lower Body Pull (Hip) Dominant – Lower Body Pull & Push (Superset)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main:
Romanian Deadlift 8 sets X 5-6 reps (try to bring the bar almost to the floor)
BB Front Squats 8 sets X 5-8 reps (90-120 secs rest max)
Accessory:
Standing BB Shrug + Calf Raise = Triple Extension (Clean grip) 3 sets X 10-15 reps (60 secs rest periods).
DAY (VII): Rest
Stretch and do some foam rolling. Get some fresh air and eat according to your meal plans (fuelling your system and prepare for the next week).
WEEK 3
For Power: If lifts felt good, then increase intensity by adding around 5% to the bar. Don’t sacrifice speed for weight. Keep the speed over intensity.
For Main Lifts: Increase intensity by adding around 5% to the bar. Also attempt to bring rest periods around 60 seconds for upper body; keep lower body rest periods around 90 seconds.
For Accessory: Your call, can keep the same weights.
DAY (I): Horizontal Push & Pull / (Vertical Push & Core)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main:
Bench Press 8 sets X 6 reps
Bent Over BB Rows (Clean – shoulder width grip) 8 sets X 6 reps (60 secs rest; that’s one set. Get ready for the next set).
Accessory:
Jackknife Push ups 3-4 sets X 8-12 reps
Resistance Band Pull Aparts (RBPAs) 3-4 sets X 10-12 reps (horizontal pulls, spreading the RB across the chest line).
Hanging Leg Raises 3-4 sets X 8-12 reps
DAY (II): Quad Dominant – Lower Body Push & Pull / (Calves)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main:
Squats (Regular) 8 sets X 6 reps
Lying Leg Curls or GHRs 8 sets X 8 reps (90 secs rest; that’s one set. Get ready for the next set).
Accessory:
Standing Calf Raises 3 sets X 15 reps / leg
Reverse Hypers 2 sets X 10-15 reps
DAY (III): Vertical Push & Pull / (Horizontal Pull & Core)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Calisthenics:
Headstand balance 3 sets X 15-30 secs (use wall if necessary)
Handstand balance 3 sets X 15-30 secs (use wall if necessary) – try to balance against the wall
Frog Stance 3 sets X 15-30 secs (optional)
Main:
Standing BB Push Press. 8 sets X 6 reps
Cable Lat Pulldowns or Pull-Ups 8 sets X 6 – 8 reps (60 secs rest; that’s one set. Get ready for the next set).
Accessory:
Bent Over DB Rows with Twist 3 sets X 10-12 reps (start with pronated grip at bottom position, twisting DBs through concentric pull into hammer (aka parallel) grip; use both DBs at the same time while you’re standing up in bent over position)
Hanging Leg or Knee Raises 3 sets X 10-12 reps
DAY (IV): Rest
Stretch and do some foam rolling. Get some fresh air and eat according to your meal plans (fuelling your system and prepare for the next week).
DAY (V): Power & Arms / (Horizontal Push)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Power:
Hang Snatch Pulls 3 sets X 2(1+1) reps*
Muscle Snatch 3 sets X 3-4 reps
Snatch High Pull + Power Snatch 3 X (1+1) reps**
* 1 rep of hang snatch pull starting at lower thigh, and second rep stating at shin position (same thing as with cleans in previous week).
** Here are different pulls combined into same complex. Do Snatch high pull (from floor) followed by power snatch (from floor); that’s one set. Complete two more sets in same manner.
Arms:
Standing DB curl (both arms at same time) 8 sets X 8 reps
Lying DB extensions (twist hammer into pronated grip) 8 sets X 8 reps (60 rest)
Accessory:
Push Ups 3 sets X 10-20 reps (60 secs rest periods) – record any variations performed.
Lying Straight Leg Pendulums 3 sets X 8-12 reps / side (60 secs rest periods).
DAY (VI): Lower Body Pull (Hip) Dominant – Lower Body Pull & Push (Superset)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main:
Deadlift (floor – attempt to keep knees inline with elbows at starting position; push your feet through the floor and engage the hip by bringing them through towards the bar) 8 sets X 5-6 reps
BB Front Squats – 8 sets X 5-8 reps (90 secs rest max)
Accessory:
Standing BB Shrug + Calf Raise = Triple Extension (Clean grip) 3 sets X 10 – 15 reps (60 secs rest periods).
DAY (VII): Rest
Stretch and do some foam rolling. Get some fresh air and eat according to your meal plans (fuelling your system and prepare for the next week).
WEEK 4
For Power: Keep the weights the same, and try to speed up the lifts, or take smaller rest periods.
For Main Lifts: For completed supersets, increase intensity by adding around 5% to the bar.
For Accessory: Up to you, can keep the same weights.
DAY (I): Horizontal Push & Pull / (Vertical Push & Core)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main:
Bench Press 8 sets X 6 reps
Bent Over BB Rows (Snatch – wide grip) 8 sets X 6 reps (60 secs rest; that’s one set. Get ready for the next set).
Accessory:
Standing DB Arnold Press 3-4 sets X 8-12 reps (DBs at the top position need to be slightly behind your head, aligned with your ears)
High Hang Snatch Pulls 3-4 sets X 8-12 reps (basically a wide grip upright row, but only pulled to upper abdominals / beginning of lower chest area)
Lying Leg Raises 3-4 sets X 10-15 reps
DAY (II): Quad Dominant – Lower Body Push & Pull / (Calves)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main: 8 X 6
Squats (Regular) 8 sets X 6 reps
Lying Leg Curls or GHRs 8 sets X 8 reps (90 secs rest; that’s one set. Get ready for the next set).
Accessory:
Standing Calf Raises 3 sets X 15 reps / leg
Reverse Hypers 2 sets X 10-15 reps
DAY (III): Active Recovery
Soft Tissue:
Lacrosse balls (peanut) spine / back / upper back – traps / glutes work
Foam Roller – full body work
Ankle mobility work
Calisthenics:
Headstand balance 3 sets X 15-30 secs (use wall if necessary)
Handstand balance 3 sets X 15-30 secs (use wall if necessary) – try to balance against the wall
Frog Stance 3 sets X 15-30 secs (optional)
Cardio:
Light cardio (any type) – 15-20 mins
DAY (IV): Vertical Push & Pull / (Horizontal Pull & Core)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main: 8 X 6
Standing BB Push Press. 8 sets X 6 reps
Cable Lat Pulldowns or Pull-Ups 8 sets X 6 – 8 reps (60 secs rest; that’s one set. Get ready for the next set).
Accessory:
Inverted BW Rows (close, supinated grip) 3 sets X 10-15 reps
Standing Big Circles with MB/KB 3 sets X 8-12 reps / direction
DAY (V): Power & Arms / (Horizontal Push)
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Power:
Hang Clean Pull 3 sets X 2(1+1) reps [starting points – thigh and shin]
Power Clean 3 sets X 3-5 reps (use light weight, focusing on technique)
Clean High Pull + Power Clean 3 sets X (1+1) reps (same principle as last week, combing different pulls).
Arms: 8 X 6-8
Standing BB Curls 8 sets X 8 reps
Close Grip BB Bench Press 8 sets X 8 reps (60 rest)
Accessory:
Push Ups (on bench or with RBs – specify the option) 3 sets X 10-20 reps
KB Pulls under Plank 3 sets X 8-10 / side
DAY (VI): Hip Dominant – Lower Body Pull & Push
Dynamic Warm up:
Variety of bodyweight positions and exercises to loosen up the muscles and increase mobility and range of motion.
Main:
Romanian or Classic Deadlift 8 sets X 6 reps
BB Front Squats 8 sets X 6-8 reps (90 secs rest max)
Accessory:
Standing BB Shrug + Calf Raise = Triple Extension (Clean grip) 3 sets X 10-15 reps (60 secs rest periods).
DAY (VII): Rest
Stretch and do some foam rolling. Get some fresh air and eat according to your meal plans (fuelling your system and prepare for the next week).
If you like this 30-Day training program towards Strong and Lean — Fell fee to Share with Other!
If you are ready for the full program be sure to learn more about our 14-Week Program (You will be set for the whole season, almost 4 months!):
Hypertrophy Strength Phase IV for Females
Hypertrophy Strength Phase IV for Males
Learn more about: Stronger Leaner Faster HER and Stronger Leaner Faster HIM
