Getting lean while building muscle is the most common goal in every gym, but it’s also the most difficult. You will find that most “get lean” programs include a huge array of high-rep sets and workouts you can’t pronounce. But there is one problem. Not only are these more of a gimmick than anything, but the high-rep sets cause your muscles to consume themselves for energy. This is where the FSN Lean Program comes in. In this program we will stick to big muscle groups and simple cardio methods that help save and build muscle while body weight drops. Just like in the Mass Program, our sets remain at 6-8 reps, this means that failure will start showing up at 4-6 reps. Get ready for heavy weight! This works the muscle to its full potential without causing it to eat itself for energy. You will add strength and drop weight in this raw style of training. Cause let’s be honest, Arnold looked pretty good! For best results, run the below workout program for 10-12 weeks (or longer!) Warm up completely before beginning your sets. Choose weight that leads to TRUE muscle failure at 6-8 reps. Lastly, supplement and eat how you should (SEE BELOW!)

Monday – Back

  • 4 Sets x 8 Deadlifts
  • 3 Sets x 8 Barbell Shrug
  • 3 Sets x 6 Bent Over-Rows
  • 3 Sets x 12 (or max) Pull Ups
  • 15 Minutes Incline Treadmill @ 150 bpm Pulse Rate

Tuesday – Chest

  • 4 Sets x 6 Flat Bench
  • 3 Sets x 8 Flys
  • 3 Sets x 6 Incline Bench
  • 3 Sets x 8 Decline Bench Press (Dumbbell)
  • 20 Seconds Bike Sprints, 10 Seconds Rest x 8 Rounds

Thursday – Legs

  • 6 Sets x 8 Squats
  • 3 Sets x 12 Dumbbell Lunges
  • 3 Sets x 8 Front Squats
  • 3 Sets x 8 Straight Leg Deadlifts
  • 20 Seconds Jump Squats, 10 Seconds Rest x 8 Rounds

Friday – Arms And Shoulders

  • 4 Sets x 8 Military Press
  • 3 Sets x 8 Lateral Shoulder Raise
  • 4 Sets x 8 Front Shoulder Flys
  • 3 Sets x 8 Reverse Cable Crossover
  • 20 Minutes Treadmill @ 150 bpm Pulse Rate


Just like with the Mass Program, simplicity is key! Throw away your special food scale or phone app that counts out each and every calorie and macro nutrient, let’s just focus on the work. We need clean food, protein and moderate portions! For best results, figure out about how many calories you eat per day when not gaining or losing weight (just an estimate). Then pick a nice balance of foods from the list below and eat 500-700 calories per day under that caloric maintenance number. Pair this with the workouts from above to see big results! Don’t forget to complete this program by adding a supplement stack to maximize results (SEE BELOW!)


  • FSN Protein Powder
  • Eggs
  • Lean red meat
  • Chicken and turkey breasts
  • Fish
  • Beans
  • Greek Yogurt
  • Nuts


  • Whole grains, such as oatmeal, quinoa, rice and cereals
  • Starchy vegetables, such as potatoes
  • Fruits, such as oranges, apples and bananas
  • Other vegetables, such as leafy greens, broccoli and cucumbers


  • Nuts and seeds
  • Healthy oils, such as Olive Oil or MCT Oil
  • High fat fruits, such as Avocado