12/20/22, 9:11 AM The 6-Week Model Workout Plan For a Lean Body | Muscle & Fitness

THE 6-WEEK MODEL WORKOUT PLAN FOR A

LEAN BODY
Start getting camera ready for life after quarantine with this 6
week workout routine

60 28 YES

It’s unreasonable and, frankly, unrealistic to think you can have a lean body year-
round. Is it possible? Yes, but be real: between the holidays, work, and
unexpected life situations, you’re going to slip and sometimes keep slipping.
That’s OK. 

But say life gets back on track after the whole social distancing and
quarantining, the events you go to will be teaming with cameras. You don’t want
to be the guy who gained 15 pounds over the quarantine. You’ll want to look your
best for when the flashes start popping off. For those occasions, we’ve got you
covered with a 6-week-long, 5-day workout routine.

Before we get into the nitty-gritty of the plan, here’s a quick disclaimer. Six
weeks is enough time to get lean (about 10-12% body fat) if you’re about 10 to 15
pounds over what you were. However, if you’ve been out of the gym and off your
diet for a while, then you may need to leave yourself more time, like 12 weeks.
Either way, feel free to follow this plan for longer than 42 days if you have more
https://www.muscleandfitness.com/routine/workouts/workout-routines/6-week-model-body-workout-plan/ 1/5
12/20/22, 9:11 AM The 6-Week Model Workout Plan For a Lean Body | Muscle & Fitness

to lose or want to push beyond your previous best look. (We do suggest
stopping at 12 weeks though to keep things fresh, but, again, it’s up to you.)

To help you trim down, we recruited personal trainer and creator of The Fit Body
program, Jordan Morello (@Jordan_Morello). He’s also a fitness model, which
means Morello knows what it takes to get photo-ready. Here’s his training
blueprint for building muscle and keeping lean—whether you’re a beginner or an
advanced lifter.

Now we understand that most of you have limited space and lack the gym
equipment necessary to do these exercise so check which move to swap out:

HOW IT WORKS
Morello’s take on a “quality workout” is built around large, compound moves—
the pillars of your programming—followed by a series of isolation exercises for
the finer detailing. The program is structured into splits for a total of four
workouts, with a day of rest in between each. For example: Monday is chest and
triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is
shoulders, traps, and abs. The cycle begins again on Tuesday the following week.
To focus solely on hypertrophy (or muscular size) vs. strength or power, do 8–12
reps for each exercise.

DIRECTIONS
Complete this plan for six weeks while gradually (and modestly) increasing the
reps or weight each week. After the six weeks, switch off the plan for another
four to six weeks before returning back to it.

ROUTINE
DAY 1
Chest and triceps workout
https://www.muscleandfitness.com/routine/workouts/workout-routines/6-week-model-body-workout-plan/ 2/5
12/20/22, 9:11 AM The 6-Week Model Workout Plan For a Lean Body | Muscle & Fitness

EXERCISE EQUIPMENT SETS REPS R E ST

15. 12, 10,

BENCH PRESS Barbell 5
10, 8 --

INCLINE BENCH PRESS Barbell 4 12 --

FLOOR PULLOVER Barbell 4 10 --

DUMBBELL FLYE Dumbbells 4 12, 10, 10, 8 --

DIP Dip Station 3 12 --

EZ-CURL SKULL CRUSHER EZ-Bar 4 10 --

TRICEPS PUSHDOWN Elastic Band 4 12 --

Perform this exercise using a cable machine.

DAY 2
Legs and abs workout

EXERCISE EQUIPMENT SETS REPS R E ST

15, 12, 10,

FRONT SQUAT Barbell 5
10, 10
--

ROMANIAN DEADLIFT Barbell 4 12, 10, 10, 8 --

BULGARIAN SPLIT SQUAT Dumbbells 4 10 --

https://www.muscleandfitness.com/routine/workouts/workout-routines/6-week-model-body-workout-plan/ 3/5
12/20/22, 9:11 AM The 6-Week Model Workout Plan For a Lean Body | Muscle & Fitness

1 0 ( E AC H
REVERSE LUNGE Dumbbells 4
LEG)
--

Perform this exercise holding a barbell.

STANDING CALF RAISE Box 4 25 --

HANGING LEG RAISE Pullup Bar 3 10 --

15, 12, 10,

HORIZONTAL CABLE WOODCHOP Cable Machine 4
10
--

DAY 3
Back and biceps workout

EXERCISE EQUIPMENT SETS REPS R E ST

15, 12, 10,

BENTOVER ROW Barbell 5
10, 10
--

RACK PULL EXERCISE Barbell 4 10 --

L AT PULLDOWN Cable Machine 4 12, 10, 10, 8 --

DUMBBELL ROW Dumbbells 4 10 --

BARBELL CURL Barbell 4 10 --

CLOSE-GRIP CHINUP Pullup Bar 3 8 --

https://www.muscleandfitness.com/routine/workouts/workout-routines/6-week-model-body-workout-plan/ 4/5
12/20/22, 9:11 AM The 6-Week Model Workout Plan For a Lean Body | Muscle & Fitness

HAMMER CURL Dumbbells 4 12, 10, 10, 8 --

DAY 4
Shoulders, traps, and abs workout

EXERCISE EQUIPMENT SETS REPS R E ST

BARBELL OVERHEAD PRESS Barbell 5 10 --

KETTLEBELL SNATCH Kettlebells 4 8 --

Instead of a kettlebell, perform this exercise using a dumbbell.

ARNOLD PRESS Dumbbells 4 12, 10, 10, 8 --

L ATERAL RAISE Dumbbells 4 12 --

SHRUG Dumbbells 5 20 --

BARBELL L ANDMINE Barbell 4 12 --

HANGING KNEE RAISE Pullup Bar 3 10 --

https://www.muscleandfitness.com/routine/workouts/workout-routines/6-week-model-body-workout-plan/ 5/5