Excel Sample Sheet 41260 | Superlean12weekplan

Partial file snippet.

Sheet 1: Super Lean Regime

	
	
	
	
	
		
 
		
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		
	
		

		

		

		

		

		

		

		

	
	
		

		

		

		

		

		

		

		

	
	
		

		

		

		

		

		

		

		

	
	
		

		Use this workbook as a guide to the Super Lean Regime 12 week plan:
		

	
	
		

		

		

		

		

		

		

		

	
	
		

		To do the Super Lean Regime, print the pages on the following links out:
		

	
	
		

		

		Phase 1
		Phase 2
		Phase 3
		

		

		

	
	
		

		Super Lean Plan
		Wk1
		Wk5
		Wk9
		

		

		

	
	
		

		Nutrition
		Wk2
		Wk6
		Wk10
		

		

		

	
	
		

		Cardio
		Wk3
		Wk7
		Wk11
		

		

		

	
	
		

		Strength
		Wk4
		Wk8
		Wk12
		

		

		

	
	
		

		

		

		

		

		

		

		

	
	
		

		The Super Lean Regime:
		

		

		

		

		

		

	
	
		

		

		

		

		

		

		

		

	
	
		

		Burn fat, build muscle and transform your body
		

	
	
		

		 in twelve weeks using the secrets of the Super Lean.
		

	
	
		

		

		

		

		

		

		

		

	
	
		

		1. Nutrition: Eat a good balanced, healthy and nutritious diet.  Time your nutrition well to promote fat burn and starve your fat stores.  I’ll also be suggesting some good optional supplements to look out for and the ones to avoid. 
		

	
	
		

		

	
	
		

		

	
	
		

		

	
	
		

		

		

		

		

		

		

		

	
	
		

		2. Cardio: Do Cardio Intervals three alternate days a week (Tu, Th, Sa).  Cardio workouts will be short and intense and feature variation to achieve results.  You choose the type of cardio you enjoy the most or mix it up with various types of cardio for more variation.
		

	
	
		

		

	
	
		

		

	
	
		

		

	
	
		

		

		

		

		

		

		

		

	
	
		

		3. Strength: Do Strength Workouts on other alternate days (Mo, We, Fr).  Lifting heavy things in circuit format with limited rest to promote fat burn and formation of muscle to burn calories and look good. Do my Body Shock Power Workouts, or your own strength workouts.
		

	
	
		

		

	
	
		

		

	
	
		

		

	
	
		

		For more information go to:
		

	
	
		

		

		

		

		

		

		

		

	
	
		

		

		http://lornpearsontrains.co.uk/super-lean/
		

		

	
	
		

		

		

		

		

		

		

		

	



Sheet 2: Super Lean Plan

	
	
	
	
	
	
	
	
	
	
	
	
	
	
	
	
	
	
	
		

		SUPER LEAN REGIME: 12 WEEK TRAINING PLAN
		

		

		

		

		

		

		Back to Super Lean Regime home
		

		BY LORN PEARSON
		

		For more info go to:
		lornpearsontrains.co.uk/super-lean/
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		

		

		M
		T
		W
		T
		F
		S
		S
		

	
	
		

		

		

		Strength
		Cardio Intervals
		Strength
		Cardio Intervals
		Strength
		Cardio Intervals
		Rest
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 1
		Wk1
		BSP Workout 1: x2 circuits
		Speed 30:30
		6 reps: 15.5 mins
		BSP Workout 2: x2 circuits
		1:1 min ints
		6 reps: 21 mins
		BSP Workout 3: x2 circuits
		Power 30:2
		6 reps: 23 mins
		Rest
		

	
	
		

		Wk2
		BSP Workout 4: x3 circuits
		Speed 30:30
		7 reps: 16.5 mins
		BSP Workout 5: x3 circuits
		1:1 min ints
		7 reps: 23 mins
		BSP Workout 6: x3 circuits
		Power 30:2
		7 reps: 25.5 mins
		Rest
		

	
	
		

		Wk3
		BSP Workout 1: x3 circuits
		Speed 30:30
		8 reps: 17.5 mins
		BSP Workout 2: x3 circuits
		1:1 min ints
		8 reps: 25 mins
		BSP Workout 3: x3 circuits
		Power 30:2
		8 reps: 28 mins
		Rest
		

	
	
		

		Wk4
		BSP Workout 4: x2 circuits
		Speed 30:30
		6 reps: 15.5 mins
		BSP Workout 5: x2 circuits
		1:1 min ints
		6 reps: 21 mins
		BSP Workout 6: x2 circuits
		Power 30:2
		6 reps: 23 mins
		Rest
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 2
		Wk5
		BSP Workout 1: x2 circuits
		2:2 min ints
		5 reps: 28 mins
		BSP Workout 2: x2 circuits
		1:1 min ints
		8 reps: 25 mins
		BSP Workout 3: x2 circuits
		3:3 min ints
		4 reps: 31 mins
		Rest
		

	
	
		

		Wk6
		BSP Workout 4: x3 circuits
		2:2 min ints
		6 reps: 32 mins
		BSP Workout 5: x3 circuits
		1:1 min ints
		9 reps: 27 mins
		BSP Workout 6: x3 circuits
		3:3 min ints
		4 reps: 31 mins
		Rest
		

	
	
		

		Wk7
		BSP Workout 1: x3 circuits
		2:2 min ints
		6 reps: 32 mins
		BSP Workout 3: x3 circuits
		1:1 min ints
		10 reps: 29 mins
		BSP Workout 5: x3 circuits
		3:3 min ints
		5 reps: 37 mins
		Rest
		

	
	
		

		Wk8
		BSP Workout 2: x2 circuits
		2:2 min ints
		5 reps: 28 mins
		BSP Workout 4: x2 circuits
		1:1 min ints
		8 reps: 25 mins
		BSP Workout 6: x2 circuits
		3:3 min ints
		4 reps: 31 mins
		Rest
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 3
		Wk9
		BSP Workout 1: x3 circuits
		6:3 min ints
		3 reps: 34 mins
		BSP Workout 2: x3 circuits
		2:2 min ints
		4 reps: 24 mins
		BSP Workout 3: x3 circuits
		4:2 min ints
		3 reps: 26 mins
		Rest
		

	
	
		

		Wk10
		BSP Workout 4: x3 circuits
		6:3 min ints
		3 reps: 34 mins
		BSP Workout 5: x3 circuits
		3:3 min ints
		4 reps: 31 mins
		BSP Workout 6: x3 circuits
		4:2 min ints
		4 reps: 32 mins
		Rest
		

	
	
		

		Wk11
		BSP Workout 1: x3 circuits
		6:3 min ints
		4 reps: 43 mins
		BSP Workout 3: x3 circuits
		2:2 min ints
		5 reps: 28 mins
		BSP Workout 5: x3 circuits
		4:2 min ints
		4 reps: 32 mins
		Rest
		

	
	
		

		Wk12
		BSP Workout 2: x2 circuits
		6:3 min ints
		3 reps: 34 mins
		BSP Workout 4: x2 circuits
		3:3 min ints
		4 reps: 31 mins
		BSP Workout 6: x2 circuits
		4:2 min ints
		3 reps: 26 mins
		Rest
		

	
	
		

		

		

		See All Weeks tab for a more detailed plan to follow
		

		

		

		

		

		

		

		

		

		

		

	
	
		

		

		The Super Lean Regime 12 Week Training Plan willinclude a
		

		

		

		

		Cardio Interval Workouts
		

		

		

		Strength: 'Body Shock Power Workout'
		

		

		

		

		

		

	
	
		

		

		mixture of Cardio Intervals and Strength Training 6 days a week.
		

		

		

		

		Cardio intervals will include 10 different workouts,
		

		

		

		My Body Shock Power Workouts take the following format:
		

		

		

		

		

		

	
	
		

		

		

		

		

		

		

		and include a 5 min warm up (WU) and a 5 min cool down (CD):
		

		

		

		0: Warm Up: 5 min cardio warm up
		

		

		

		

		

		

	
	
		

		

		The Super Lean Regime Training Plan will consist of:
		

		

		

		

		Speed: Reps of 30 secs hard: 30 secs recovery.
		

		

		

		1: 24s:  a 24 rep challenge of a big lift, full body exercise
		

		

		

		

		

		

	
	
		

		

		>
		Three Cardio Interval workouts a week.
		

		

		

		Power: Reps of 30 secs hard: 2 mins recovery.
		

		

		

		(Deadlift / Squat / Clean & Press) with a heavy weight. 
		

		

		

		

		

		

	
	
		

		

		

		(Tues, Thu, Sat to allow for recovery from Cardio work)
		

		

		

		1 minute intervals: Reps of 1 min hard: 1 min recovery.
		

		

		

		(If 24 is too much, try 3 x 8 with limited rest until you can do 24).
		

		

		

		

		

		

	
	
		

		

		>
		Three Strength: 'Body Shock Power (BSP) Workouts a week.
		

		

		

		2 minute intervals: Reps of 1 min hard: 1 min recovery.
		

		

		

		2: Weights circuits: 2 circuits of 4 different exercises using full body and 
		

		

		

		

		

		

	
	
		

		

		

		(Mon, Wed, Fri to allow for recovery from Strength work)
		

		

		

		3 minute intervals: Reps of 1 min hard: 1 min recovery.
		

		

		

		heavy weights where possible:
		

		

		

		1. Plyo, 2. Push, 3. Pull, 4. Legs/Abs. 
		

		

	
	
		

		

		>
		One rest day a week.
		

		

		

		4 minute intervals: Reps of 4 min hard: 2 min recovery.
		

		

		

		(Repeated 2-3 times, 8-12 reps or to failure, or 30 secs, with limited rest) 
		

		

		

		

		

		

	
	
		

		

		

		

		

		

		

		6 minute intervals: Reps of 6 min hard: 3 min recovery.
		

		

		

		3: Abs/Plyo circuits: 1 circuit of 4 abs / plyo exercises.
		

		

		

		

		

		

	
	
		

		

		Cardio Interval  & Strength Workouts will be:
		

		

		

		

		Pyramid: 20 secs hard: 40 secs moderate: 60 secs recovery.
		

		

		

		(Repeated 2-3 times, for 30 secs, with limited rest) 
		

		

		

		

		

		

	
	
		

		

		> Between 15 - 43 minutes wih the majority being under 30 minutes.
		

		

		

		

		Steady: Low - moderate intensity long duration (up to 2 hours).
		

		

		

		After each circuit of 4 exercises, do another set of 24s or one minute of high intensity plyometrics with weights.
		

	
	
		

		

		> Designed to cause a hormonal change to promote fat burning and 
		

		

		

		

		Tempo: 10 min WU, 20-40 mins hard, 10 min CD (up to 1 hr).
		

		

		

		

	
	
		

		

		   muscle development.
		

		

		

		

		Running / Cycling / Rowing / Swimming / Walking
		

		

		

		See the Body Shock Power Workout Page for more specific workouts you can do.
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

		

	



Sheet 3: All Weeks

	
	
	
	
	
	
	
	
	
	
	
	
	
	
		

		SUPER LEAN REGIME: WEEKLY TRAINING PLAN
		

		

		

		

		

		

		

		Back to Super Lean Regime home
		

		

	
	
		

		

		Print out each this weeks training plan and use the Body Shock Power Workout print out or do your own strength work.
		

		

		

		

		

		

		

		

		

		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 1
		Wk1
		Strength
		Speed
		Strength
		1 minute intervals
		Strength
		Power
		

	
	
		

		

		Body Shock Power Workout 1
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 2
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 3
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		6
		x
		6
		x
		6
		x
		

	
	
		

		

		30
		secs intense work
		60
		secs intense work
		30
		secs intense work
		

	
	
		

		

		30
		secs recovery
		60
		secs recovery
		2
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		15.5
		minutes
		21
		minutes
		23
		minutes
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 1
		Wk2
		Strength
		Speed
		Strength
		1 minute intervals
		Strength
		Power
		

	
	
		

		

		Body Shock Power Workout 4
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 5
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 6
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		7
		x
		7
		x
		7
		x
		

	
	
		

		

		30
		secs intense work
		60
		secs intense work
		30
		secs intense work
		

	
	
		

		

		30
		secs recovery
		60
		secs recovery
		2
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		16.5
		minutes
		23
		minutes
		25.5
		minutes
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 1
		Wk3
		Strength
		Speed
		Strength
		1 minute intervals
		Strength
		Power
		

	
	
		

		

		Body Shock Power Workout 1
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 2
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 3
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		8
		x
		8
		x
		8
		x
		

	
	
		

		

		30
		secs intense work
		60
		secs intense work
		30
		secs intense work
		

	
	
		

		

		30
		secs recovery
		60
		secs recovery
		2
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		17.5
		minutes
		25
		minutes
		28
		minutes
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 1
		Wk4
		Strength
		Speed
		Strength
		1 minute intervals
		Strength
		Power
		

	
	
		

		

		Body Shock Power Workout 4
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 5
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 6
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		6
		x
		6
		x
		6
		x
		

	
	
		

		

		30
		secs intense work
		60
		secs intense work
		30
		secs intense work
		

	
	
		

		

		30
		secs recovery
		60
		secs recovery
		2
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		15.5
		minutes
		21
		minutes
		23
		minutes
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 2
		Wk5
		Strength
		2 minute intervals
		Strength
		1 minute intervals
		Strength
		3 minute intervals
		

	
	
		

		

		Body Shock Power Workout 1
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 2
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 3
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		5
		x
		8
		x
		4
		x
		

	
	
		

		

		2
		mins intense work
		1
		mins intense work
		3
		mins intense work
		

	
	
		

		

		2
		mins recovery
		1
		mins recovery
		3
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		28
		minutes
		25
		minutes
		31
		minutes
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 2
		Wk6
		Strength
		2 minute intervals
		Strength
		1 minute intervals
		Strength
		3 minute intervals
		

	
	
		

		

		Body Shock Power Workout 4
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 5
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 6
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		6
		x
		9
		x
		4
		x
		

	
	
		

		

		2
		mins intense work
		1
		mins intense work
		3
		mins intense work
		

	
	
		

		

		2
		mins recovery
		1
		mins recovery
		3
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		32
		minutes
		27
		minutes
		31
		minutes
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 2
		Wk7
		Strength
		2 minute intervals
		Strength
		1 minute intervals
		Strength
		3 minute intervals
		

	
	
		

		

		Body Shock Power Workout 1
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 3
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 5
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		6
		x
		10
		x
		5
		x
		

	
	
		

		

		2
		mins intense work
		1
		mins intense work
		3
		mins intense work
		

	
	
		

		

		2
		mins recovery
		1
		mins recovery
		3
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		32
		minutes
		29
		minutes
		37
		minutes
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 2
		Wk8
		Strength
		2 minute intervals
		Strength
		1 minute intervals
		Strength
		3 minute intervals
		

	
	
		

		

		Body Shock Power Workout 2
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 4
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 6
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		5
		x
		8
		x
		4
		x
		

	
	
		

		

		2
		mins intense work
		1
		mins intense work
		3
		mins intense work
		

	
	
		

		

		2
		mins recovery
		1
		mins recovery
		3
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		28
		minutes
		25
		minutes
		31
		minutes
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 3
		Wk9
		Strength
		6 minute intervals
		Strength
		2-3 minute intervals
		Strength
		4 minute intervals
		

	
	
		

		

		Body Shock Power Workout 1
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 2
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 3
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		3
		x
		4
		x
		3
		x
		

	
	
		

		

		6
		mins intense work
		2
		mins intense work
		4
		mins intense work
		

	
	
		

		

		3
		mins recovery
		2
		mins recovery
		2
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		34
		minutes
		24
		minutes
		26
		minutes
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 3
		Wk10
		Strength
		6 minute intervals
		Strength
		2-3 minute intervals
		Strength
		4 minute intervals
		

	
	
		

		

		Body Shock Power Workout 4
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 5
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 6
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		3
		x
		4
		x
		4
		x
		

	
	
		

		

		6
		mins intense work
		3
		mins intense work
		4
		mins intense work
		

	
	
		

		

		3
		mins recovery
		3
		mins recovery
		2
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		34
		minutes
		31
		minutes
		32
		minutes
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 3
		Wk11
		Strength
		6 minute intervals
		Strength
		2-3 minute intervals
		Strength
		4 minute intervals
		

	
	
		

		

		Body Shock Power Workout 1
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 3
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 5
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		4
		x
		5
		x
		4
		x
		

	
	
		

		

		6
		mins intense work
		2
		mins intense work
		4
		mins intense work
		

	
	
		

		

		3
		mins recovery
		2
		mins recovery
		2
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		43
		minutes
		28
		minutes
		32
		minutes
		

	
	
		

		

		

		

		

		

		

		

		

		

		

		

		

	
	
		

		PHASE 3
		Wk12
		Strength
		6 minute intervals
		Strength
		2-3 minute intervals
		Strength
		4 minute intervals
		

	
	
		

		

		Body Shock Power Workout 2
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 4
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		Body Shock Power Workout 6
or
alternative Strength work 
40-60 minutes
		5
		min warm up
		

	
	
		

		

		3
		x
		4
		x
		3
		x
		

	
	
		

		

		6
		mins intense work
		3
		mins intense work
		4
		mins intense work
		

	
	
		

		

		3
		mins recovery
		3
		mins recovery
		2
		mins recovery
		

	
	
		

		

		5
		min cool down
		5
		min cool down
		5
		min cool down
		

	
	
		

		

		34
		minutes
		31
		minutes
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...Sheet super lean regime use this workbook as a guide to the week plan do print pages on following links out phase wk nutrition cardio strength burn fat build muscle and transform your body in twelve weeks using secrets of eat good balanced healthy nutritious diet time well promote starve stores i rsquo ll also be suggesting some optional supplements look for ones avoid intervals three alternate days tu th sa workouts will short intense feature variation achieve results you choose type enjoy most or mix it up with various types more other mo we fr lifting heavy things circuit format limited rest formation calories my shock power own information go httplornpearsontrainscouksuperlean training back home by lorn pearson info lornpearsontrainscouksuperlean m t w f s bsp workout x circuits speed reps mins min ints see all tab detailed follow willinclude interval mixture include different take warm wu cool down cd consist secs hard recovery rep challenge big lift full exercise gt deadlift squa...

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Use this workbook as a guide to the Super Lean Regime 12 week plan:

To do the Super Lean Regime, print the pages on the following links out:
	Phase 1	Phase 2	Phase 3
Super Lean Plan	Wk1	Wk5	Wk9
Nutrition	Wk2	Wk6	Wk10
Cardio	Wk3	Wk7	Wk11
Strength	Wk4	Wk8	Wk12

*The Super Lean Regime:*

*Burn fat, build muscle and transform your body*
*in twelve weeks using the secrets of the Super Lean.*

1. Nutrition: Eat a good balanced, healthy and nutritious diet. Time your nutrition well to promote fat burn and starve your fat stores. I’ll also be suggesting some good optional supplements to look out for and the ones to avoid.




2. Cardio: Do Cardio Intervals three alternate days a week (Tu, Th, Sa). Cardio workouts will be short and intense and feature variation to achieve results. You choose the type of cardio you enjoy the most or mix it up with various types of cardio for more variation.




3. Strength: Do Strength Workouts on other alternate days (Mo, We, Fr). Lifting heavy things in circuit format with limited rest to promote fat burn and formation of muscle to burn calories and look good. Do my Body Shock Power Workouts, or your own strength workouts.



For more information go to:

	http://lornpearsontrains.co.uk/super-lean/

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