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Day 29:Legs And Calves

Last week was your first week of incorporating HIIT cardio. This week we’ll change up the rhythm. You’ll still perform 25 minutes of steady state cardio. Then you’ll transition into HIIT cardio for an additional 10 minutes during your first cardio session of the day, and then an additional 15 minutes of HIIT cardio in your second session. Now, though, you’ll perform 60 second intervals, working as hard as you can for 60 seconds followed by 60 seconds of recovery at the pace that will allow you to go all out again after this relatively short recovery phase. You’ll almost think you can feel these HIIT-cardio session melting stored fat! They’re very intense.

Don’t forget that we made a shift in macro and calorie consumption yesterday. Today, you’ll eat the following, as you will on all subsequent days this week. Remember that this is the baseline recommendation, and you may have made these or additional reductions to calorie consumption based on how your body is responding to my 12-Week Lean Muscle Program. Don’t forget to also input your current weight into the calculator to more accurately calculate your calories and macros—your bodyweight loss will also lead you to consuming fewer total calories. Here are the macros for this week:

Protein: 1.3g per pound

Carbs 1.3g per pound

Fats: 0.4g per pound

Today, for training we’ll be using my Dramatic Transformation Principle (DTP) to work legs. I introduced this technique for arms on Friday of last week (Day 26). DTP targets both the fast- and slow-twitch muscle fibers, taking these muscles to a more thorough exhaustion to better stimulate growth.

We’re beginning with a superset of high leg presses using DTP, followed immediately by standing lunges for 10 steps per leg. For high leg presses, you’ll place your feet on the platform, and you’ll begin with 50 reps for the first set. Then decrease by 10 reps for subsequent sets. Rest only 2 minutes between each of these 5 supersets.

Next up is another superset. This time you’ll pair low leg presses with leg extensions. We’ll also use DTP for both moves in this superset. This time we’ll begin with 10 reps of each move and increase reps by 10 reps per superset until you perform 50 reps of low leg presses followed immediately by 50 reps of leg extensions. Again, you’ll only rest 2 minutes between supersets.

You’ll finish up today’s workout with standing calves raises for 3 sets. Again, use the 20 + 10 rhythm, where you perform the first 20 reps slowly and with control. Then perform at least 10 more reps quickly. You can go to failure with the fast reps if you’re able to perform more than 10 reps.


25 + 10 minutes

Upon waking perform 25 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off


High Leg Presses
5 Sets - 50/40/30/20/10 Reps

SUPERSET: You’ll perform high leg presses using DTP followed immediately by 10 steps per leg for walking lunges. Rest 2 minutes between supersets

Standing Lunges
5 Sets - 10 Reps per Leg

Low Leg Presses
5 Sets - 10/20/30/40/50 Reps

SUPSERSET: You’ll perform low leg presses using DTP followed immediately by leg extensions using DTP. Rest 2 minutes between supersets

Leg Extensions
5 Sets - 10/20/30/40/50 Reps

Standing Calves Raises
3 Sets - 20 +10 Reps

Perform 20 reps with strict form, and then do 10 more fast. Rest 1 minute between each of these 3 sets


25+15 minutes

After legs training perform 25 minutes of steady-state cardio followed by 15 minutes of HIIT cardio sessions of 60 seconds on/60 seconds off

GETHIN’S GO-TO: One technique you can use to boost metabolism is carb loading. If you have a week where you don’t lose much weight or reduce fat significantly it may be due to the fact that your metabolism has slowed. This happened to Danielle, and I had her consume 4 pieces of bread with her first meal, and then ¾ cup of white rice with her second meal, and then 2 pieces of bread with her third meal. Then ½ cup of white rice in the meal after that. The following morning she fasted until midday, and then returned to her normal macronutrient and calorie consumption for Week 5 on this program. You can include a similar carb load if you find your body plateauing at this stage of your 12-Week Lean Muscle Program. Watch today’s video to learn more about carb loading.



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