PHIL KAPLAN'S FITNESS TRUTH - Lean & Ripped Program
NUTRITIONAL PRODUCTS 		SEMINARS
SITE MENU ASK PHIL A QUESTION RETURN TO PHILKAPLAN.COM STORE UPDATE MENU

Lean and Ripped 12 Week Regimen

Description of the Lean and Ripped Program: 

by Phil Kaplan

This is a super advanced program aimed at ultimate leanness and muscularity.  I designed it for a professional bodybuilder who had plateaued. When I reviewed his program, he was doing a great deal of exercise volume, lots of heavy weights with long rest periods, and hitting the gym twice a day.

I cut way back on volume which scared him initially, but the idea was to make every set count and to bring the muscles to a point of exhuastion without using up energy stores. Recovery is a vital component in the program so most advanced exercisers will be surprised by the modest volume. Note that in addition to the exercises noted, anyone following this routine should spend 15 minutes before each resistance workout performing the movements with very light repetitions to warm up.

There is also an element of instinctive training inherent in any advanced program. All experienced bodybuilders know their own bodies and learn to at some level train by instinct. While I limited the prescribed sets to few, I also made it clear that if after the prescribed number of sets for any given bodypart, if the muscles weren't adequately fatigued, another set could be added. If you approach each set willing to give it your all, you'll be amazed how quickly you can bring a muscle to exhuastion. If you fail to bring a muscle to sufficient exhuastion with the prescribed number of sets and reps, it's an indication that your weight selection led you to a weight that was not challenging enough.

When the program suggests a given range of repetitions, the last repetition should be the point of "Momentary Muscle Failure," the physiological state where the muscle is void of its supply of ATP (muscle fuel) and you have to stop the movement to allow ATP to replenish. There will be some trial and error early on finding the right weights, but after a few weeks you'll train more by "feel" than by counting.

If you are advanced, it is best to do this program only 2 times per year (remember, if you're not advanced you shouldn't do it at all), each time striving for greater definition.  To avoid overtraining or an adaptation plateau, always wait 12 weeks before beginning another Lean and Ripped 12-week regimen. Extending this program beyond 12 consecutive weeks can lead to overtraining and a loss of muscle.

WARNING: For anyone who is not presently accustomed to vigorous and frequent resistance training sessions, this routine will result in overtraining. If you are not yet at an advanced level, start with the TRANSFORM! program or the Physical Excellence Program in The Best You've Ever Been. This Lean and Ripped Program will serve as an excellent follow up to either.

Nutritional Shifts

Week Strategy Supplements
Weeks 1 - 4 Supportive Eating EAT! as a meal replacement, RELOAD! for post workout recovery
Weeks 5 - 8 Caloric Stagger EAT! on the "regular days," BURN! on the Protein Days
Weeks 9-12 3 Protein Days BURN! as a meal replacement

Supportive Eating - consume a lean protein, starchy carbohydrate, and fibrous carbohydrate every 3 hours. Avoid refined, bleached, and processed carbs (i.e. breads, pastas, pastries) and avoid simple sugars. Use a supportive meal replacement such as EAT! for those times a supportive meal is not accessible or convenient.

Protein Day - A "Protein Day" is a concept I instituted in my programs to allow people seeking leanness manipulate carbohydrates to maximize fat loss without any of the compromises carb deprivation may bring. You still eat every 3 hours, but you eliminate the starchy carb. Each meal should contain a protein serving 25% larger than you'd normally consume and a "side" of fibrous vegetables.

The Caloric Stagger - The Caloric Stagger allows you to consume fewer calories in the course of a week without initiating the metabolic slowdown that is inherent with standard diets. The Caloric Stagger has you treat every-other-day as a Protein Day. Ideally, Monday, Wednesday, and Friday can be protein days and the other days of the week feature "Supportive Eating."

3 Protein Days - To kick fat release into high gear, it's helpful to deplete the muscles of glycogen. When you do one "Protein Day," you have a glycogen supply, but since glycogen comes from carbs, if you do a second and then a third consecutive "Protein Day" your body must turn to another source of energy (stored fatty acids). After the third "Protein Day," you'll want to supercompensate by increasing the size of the starch serving by 10-15% greater usual. The next three days you eat supportively.

Additional Supplements (remember, "supplement" means "extra." You don't NEED the supplements):

  • 1 teaspoon flaxseed oil (liquid) with morning meal
  • Cod liver oil capsules with midday meal (600 - 750 mg)
  • Holy Basil (600 - 750 mg) (helps to limit cortisol damage)
  • Calcium 1,000 mg
  • Magnesium 500 mg
  • Alpha Lipoic Acid - 3 grams daily spread out into 500 mg dosages
  • Acetyl L-Carnitine - 3 grams per day spread out into two (2) 1500 mg dosages
  • Vitamin B-complex
  • Vitamin C - 2 grams
  • Policosanol 10 mg

L-Glutamine and Phosphatidylserine can also be valuable in muscle preservation, but if you're using the EAT! formula as a meal replacement you should get sufficient amounts from EAT!)

Exercise Regimen

Duration: 12 weeks

Lean & Ripped Weeks # 1 – 4

Necessary Definitions:

Supersets - supersets incorporate exercise for two opposing muscle groups. One set of one exercise targeting the first muscle group is immediately followed by an exercise for the other muscle group (i.e. Leg Extension superset with Leg Curl). Take as little rest as possible between superset movements. After completing one superset, pause until you feel recuperated, and then proceed as outlined.

Compound sets - very much like supersets except the two exercises work the same muscle group (i.e. Dumbbell Fly compound with Chest Press).

Staggered sets - in order to work a bodypart without it become taxing or time consuming, you stagger sets of exercises aimed at a given bodypart between the other workout sets. In the routine that follows, as an example, you'll stagger calves with your Leg Training. You'll then stagger traps with Chest and Back Training.

Day 1 (Monday, Thursday)

Legs, Abdominals

Exercise

Weeks 1 - 4

Barbell Squat superset with Seated Leg Curl

2 supersets - 12-15 repetitions each segment

1 set of standing calf raise

1 x 25

Leg Extensions superset with Lying Leg Curl

2 supersets - 12-15 repetitions each segment

1 set of standing calf raise

1 x 25

Walking Lunges superset with Stiff Legged Deadlift

2 supersets - 12-15 repetitions each segment

1 set of standing calf raise

1 x 25

Crunches on stability ball superset with hyperextensions

2 supersets - 12-15 repetitions each segment

Twisting Crunches superset with Hip Raise with Stability Ball

2 supersets - 12-15 repetitions each segment

Follow resistance training with 20 - 30 minutes of aerobic movement in Target Heart Zone

Day 2 (Tuesday, Friday)

Chest, Back

Exercise

Weeks 1 - 4

Pec Deck superset with Rear Deltoid Machine

2 supersets - 12-15 repetitions each segment

1 set of barbell shrugs

1 x 15

Dumbbell Bench Press superset with Seated Row

2 supersets - 12-15 repetitions each segment

1 set of barbell shrugs

1 x 15

Incline Barbell Press superset with Reverse Grip Lat Pulldown

2 supersets - 12-15 repetitions each segment

1 set of barbell shrugs

1 x 15

Pushups superset with Chins

2 supersets - to Momentary Muscle Failure

Follow resistance training with 20 - 30 minutes of aerobic movement in Target Heart Zone

Day 3 (Wednesday, Saturday)

Shoulders, Arms

Exercise

Weeks 1 - 4

Side Lateral compound set with Seated Shoulder Press

2 compound sets - 12-15 repetitions each segment

Front Barbell Raise compound set with Dumbbell Shoulder Press

2 compound sets - 12-15 repetitions each segment

Barbell Curls superset with Dips or Tricep Pushdown (dip) machine

2 supersets - 12-15 repetitions each segment

Preacher Curls superset with Overhead Rope Extension (low pulley)

2 supersets - 12-15 repetitions each segment

Reverse curls superset with Wrist Curls

2 compound sets - 12-15 repetitions each segment

Follow resistance training with 20 - 30 minutes of aerobic movement in Target Heart Zone

Lean & Ripped Weeks # 5 - 8

Now things get hairy. You thought compound sets and supersets were fun. It's time to really kick things up a notch.

Tri-sets incorporate three exercises and have you moving through the series of three without rest in between.

Perform two (2) tri-sets of each movement

Day 1 (Monday, Thursday)

Legs, Abdominals

Exercise

2 Tri Sets of each set of 3 movements

Tri Set
  • Leg Extension
  • 1 x 15
  • Squat
  • 1 x 12-15
  • Hack Squat
  • 1 x 8-12 (after brief pause repeat all three movements in order)

Tri Set
  • Seated Leg Curl
  • 1 x 15
  • Barbell Stiff Legged Deadlift
  • 1 x 12-15
  • Lying Leg Curl
  • 1 x 8-12 (after brief pause repeat all three movements in order)

Tri Set
  • Abdominal Crunch on Decline
  • 1 x 25
  • Hanging Leg Raises
  • 1 x 15-20
  • Bicycle Maneuver  (elbows to knees)
  • 1 x 12-15 (after brief pause repeat all three movements in order)

Follow resistance training with 20 - 30 minutes of aerobic movement in Target Heart Zone

Day 2 (Tuesday, Friday)

Chest, Back

Exercise

2 Tri Sets of each set of 3 movements

Tri Set
  • Flat Bench Press (lower to collarbone)
  • 1 x 15
  • Incline Dumbbell Bench Press
  • 1 x 12-15
  • Cable Crossover
  • 1 x 8-12 (after brief pause repeat all three movements in order)

Tri Set
  • Stiff Arm Pulldown
  • 1 x 15
  • Rope Cable Rows
  • 1 x 12-15
  • Close Grip Lat Pulldown
  • 1 x 8-12 (after brief pause repeat all three movements in order)

Tri Set
  • Bent Over Barbell Row
  • 1 x 15
  • Dumbbell Shrugs
  • 1 x 12-15
  • Smith Machine Shrug Behind Back
  • 1 x 8-12 (after brief pause repeat all three movements in order)

Follow resistance training with 20 - 30 minutes of aerobic movement in Target Heart Zone

Day 3 (Wednesday, Saturday)

Shoulders, Arms

Exercise

2 Tri Sets of each set of 3 movements

Tri Set
  • Seated Side Lateral Raise
  • 1 x 15
  • Overhead Dumbbell Press
  • 1 x 12-15
  • Alternate Front Lateral Dumbbell Raise
  • 1 x 8-12 (after brief pause repeat all three movements in order)

Tri Set
  • EZ-bar curl (close grip)
  • 1 x 15
  • Barbell curl (wide grip)
  • 1 x 12-15
  • Preacher curl
  • 1 x 8-12 (after brief pause repeat all three movements in order)

Tri Set
  • Straight Bar Triceps Pushdown (high pulley)
  • 1 x 15
  • Lying Triceps Extension
  • 1 x 12-15
  • Close Grip Bench Press
  • 1 x 8-12 (after brief pause repeat all three movements in order)

Follow resistance training with 20 - 30 minutes of aerobic movement in Target Heart Zone

 

Lean & Ripped Weeks # 9 – 12

Monday, Thursday

Unless otherwise noted, weight selection should allow 12-15 repetitions on each segment of the superset

In Week 11 & 12, the breakdown set should allow 10-12 reps the first segment, then a drop to a weight you’d normally be able to get 15 repetitions with (you won’t get 15 since the muscles are fatigued, you’ll simply go to MMF) and in the third segment a weight you’d normally be able to get 20 repetitions with.

EXERCISE

Week 9 & 10

Week 11 & 12

Smith Machine Squats compound with Alternate Leg Step-ups

1 warmup

2 compound sets

1 warmup

2 compound sets

Leg Extension compound with Leg Press

1 warmup

2 compound sets

1 warmup

2 compound sets

Dumbbell Squats

N/A

1 “breakdown set” (three weight changes)

Dumbbell Fly compound with Incline Bench Press

1 warmup

2 compound sets

1 warmup

2 compound sets

Flat Bench Press

N/A

1 “breakdown set” (three weight changes)

Side Lateral Raise compound with Dumbbell Press (Arnold Press)

1 warmup

2 compound sets

1 warmup

2 compound sets

Front Straight Bar Raise (low pulley)

N/A

1 “breakdown set” (three weight changes)

Dumbbell Overhead Triceps Press compound with Rope Triceps Pushdowns

1 warmup

2 compound sets

1 warmup

2 compound sets

Reverse Grip Triceps Pushdown (high pulley)

1 “breakdown set” (three weight changes)

Rope Abdominal Crunch (high pulley) compound with Reverse Crunches

2 compound sets – 20-30

2 compound sets –

25 - 40

Follow resistance training with 20 - 30 minutes of aerobic movement in Target Heart Zone

Tuesday, Friday

EXERCISE

Week 9 & 10

Week 11 & 12

Lying Leg Curl compound with Barbell Stiff Legged Deadlift

1 warmup

2 compound sets

1 warmup

2 compound sets

Dumbbell Stiff Legged Deadlift

N/A

1 “breakdown set” (three weight changes)

Seated Calf Raise compound with Standing Calf Raise

1 warmup

2 compound sets

1 warmup

2 compound sets

One Legged Calf Raise holding Dumbbell (1 set each leg)

N/A

1 “breakdown set” (three weight changes)

Stiff Arm Pulldown compound with Seated Row

1 warmup

2 compound sets

1 warmup

2 compound sets

Lat Pulldown

N/A

1 “breakdown set” (three weight changes)

Upright Row compound with Smith Machine Behind-Back Shrug

1 warmup

2 compound sets

1 warmup

2 compound sets

Dumbbell Shrug

N/A

1 “breakdown set” (three weight changes)

Straight Bar Cable Curl (low pulley) compound with Seated Alternate Dumbbell Curl

1 warmup

2 compound sets

1 warmup

2 compound sets

Preacher Curl

N/A

1 “breakdown set” (three weight changes)

Follow resistance training with 20 - 30 minutes of aerobic movement in Target Heart Zone

Wednesday, Saturday

  • Superset Dips and Chins for 4 sets taking each to momentary muscle failure
  • Perform 25 jumping squats (try to do it within 30 seconds) holding medicine ball, take a 15 second break, then perform reaching lunges for 30 seconds. Rest for one minute and do it again, then after a brief rest a third time.
  • Perform 3 sets of Lying Leg Curl on Stability Ball

Follow with 45 - 60 minutes of staggered heart rate training spending 3-4 minutes at the high end of the target zone, then backing off on the intensity remaining at near 70% of max and then back up again. Stagger the intensities until you've completed 45 minutes.

I'm sure I've said it enough times . . . but . . . I've been in this business long enough to know that when someone's excited about a result they want "more faster" and they're inclined to go all-out. The body has to become conditioned and has to adapt and if your muscular system is not already used to vigorous weight training, the above routine will prove overly challenging, although at first it might not feel that way.

If you're finding any fitness or weight loss result elusive, don't jump into something too advanced. Consider one of my other programs. You can click the links below to find out more.

[ The TRANSFORM! Program ]
[ The 17-Day ANSWER Program ]
[ The Best You've Ever Been ]
[ The Power of Champions ]

If you'd like to take advantage of a special on my nutritional formulas,
EAT!, BURN!, GROW!, and RELOAD!,
click here

[ Fitness Superstore ]
[ Site Menu ] [ Best You've Ever Been Audio ] [ Programs ]
[ Quick Weight Loss ] [ Update Menu ]
[ Feedback ]
[ Home Page ]


e-mail Phil Kaplan

site designed and operated by
Phil Kaplan
Phil Kaplan's Fitness Associates
3132 Fortune Way, #D1
Wellington, Florida 33414
(561) 204-2014
Fax (561) 204-2184

PROGRAMS | SEMINARS | SITE MENU | SUPERSTORE | PROFESSIONALS | CONTACT | E-MAIL PHIL