Lean Muscle Trainer Hero

Day 79 Legs & Calves

Today is day 2 of the final week of the 12-Week Lean Muscle trainer, and its a leg day. Take a moment to reflect on your body composition results that you’ve achieved thus far. Kai and Danielle have had significant changes in the amount of body fat they’ve lost and the lean muscle mass they’ve gained. Use the data on how far you’ve come during this trainer to help keep you motivated this final week, so you finish strong.

We’ll be performing 5 sets of squats for 30/25/20/15/10 reps and then doing leg presses following that same set and rep scheme. For our final exercise we’ll perform seated calf raises for 5 sets of 30 reps. Be sure to drive up to the top on the concentric portion of this exercise and really emphasize the stretch on eccentric portion.


60 minutes


5 Sets - 30/25/20/15/10 Reps

Leg Presses
5 Sets - 30/25/20/15/10 Reps

Seated Calf Raises
5 Sets - 30 Reps


60 minutes

Gethin’s Go To

Your carbohydrates will be very low this week. You’ll eat fibrous carbohydrates but not complex carbohydrates. We pretty much deplete complex carbohydrates this week and then start consuming them before the photoshoot. Everyone approaches this differently, but I prefer to err on the side of lower carbohydrates than too many carbohydrates. A lot of people will overload with the carbohydrates and if they consume too many carbohydrates too quickly, they’ll retain too much water which we want to avoid before our photoshoot.



Amino Synergy™ is an advanced full spectrum essential amino acid (EAA) formula that delivers fermented and vegan friendly EAAs. The essential amino acids are just that, essential for the purposes of muscle building. In addition to eating a protein rich diet, I include Amino Synergy™ in my daily stack to ensure I get enough essential amino acids each day to signal Muscle Protein. Synthesis without excess calories

Dose and Timing: Take Amino Synergy™ at times when you want to fuel your muscles without taking in food or many calories. I recommend you take in one scoop during cardio sessions, during fasting, and upon waking.

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