If you want to pack on muscle and get leaner, The Lean Muscle Workout is your answer. This 4-day a week plan hammers your lower-body muscles—glutes, quads, hamstrings—which is proven to boost your metabolism and spike your testosterone levels. The result: You'll burn more fat and build more muscle all over.
By eliminating unnecessary workouts, this schedule gives your muscles adequate time to repair so you see maximum results from each workout session. There are two workouts in this plan. Perform each workout twice a week, alternating them. For example, do the first workout on Monday and Thursday and the second workout on Tuesday and Friday.