12 Week Lean Muscle Trainer Day 64 Dtp Legs & Abs

Welcome to the 10^th week of the 12-Week Lean Muscle trainer. These last three weeks of the trainer will be difficult because your body doesn’t want to drop the last few pounds of body fat. Everything will get harder, and it’s where the mental aspect comes into play for a successful transformation, especially if you’re taking your body to a place it hasn’t been to before.

We’ll kick the week off with a leg and abs workout. Week 10 is the start of the DTP portion of this trainer. We’re going to focus on compound movements over isolation to signal more muscle growth and calorie burn. Because of the intensity of the workout we will save the calves portion of this workout for another day.

Our first exercise is squats, dig deep on these to perform all the reps. Push yourselves to drive hard on the concentric portion of the squats and control the negative. Then we’ll do a DTP set of leg presses, give these everything you’ve got. Remind yourself during these workouts that there’s only two more leg workouts after this. We’ll follow the leg presses up with a giant set of weighted walking lunges, hanging leg raises and planks. For the weighted lunges, take controlled balanced steps. You’ll really feel your quads burning on these.

Cardio

60 minutes

If the weather permits, do some of your cardio outside to break up the monotony but please try to perform at least 1 per day on the stepper

Workout

Squats 5 Sets - 50/40/30/20/10 Reps For this exercise go from 50 reps on your first set all the way down to 10 reps for your 5^th set.
Leg Press 5 Sets - 50/40/30/20/10 Reps
Weighted Lunges 3 Sets - 20 Reps (each leg) Giant Set: Weighted Lunges, Hanging Leg Raises, Planks
Hanging Leg Raises 2 Sets - Failure
Planks 3 Sets

Cardio

60 minutes

Gethin’s Go To

I mentioned it in today’s video, but these final weeks are all about the mental game. The body is protesting because it doesn’t want to lose the last bit of body fat, it wants to stabilize itself at its comfort point. These last few weeks become about how bad you want it and how much you believe you can get these results. It means being present during your workout and pushing yourself during your cardio to get that transformation you’ve always wanted.

WHAT SUPP?

BCAAS

BCAAs are a go-to supplement during transformations as the training intensity increases and the calories drop. The unique features of Micropure® instantized BCAA include its vegan and non-allergenic source, rapid dispersion in cold water, and quickly forming a clear aqueous solution. Consuming BCAA rich food sources and supplements will be a big help during the final weeks of this trainer.

Dosing and Timing: For best results, take in fermented BCAAS 3 times a day, emphasizing first thing upon rising, before workouts, and during workouts. I also like to mix this in my gallon jug with other amino acids such as glutamine, citrulline (on non-training days) and HYDRA-CHARGE to drip feed these nutrients through the day. Choose the option that works best for you.