give me a 4 week workout plan for a women who is 26, trting to get lean, has experience in the gym an d lifitng

Based on insights from fitness experts, here is a general 4-week workout plan for a woman experienced in the gym and aiming to get lean. This plan includes strength training, cardio, and recovery, focusing on muscle building and fat loss.

Week 1-4 Workout Plan

General Principles:

• Focus on strength training with heavier weights, lower reps (8-12), and good form.
• Incorporate tempo training, such as slow eccentrics, to maximize muscle engagement 1 .
• Prioritize compound movements to work multiple muscle groups 2 .
• Maintain a high protein intake to support muscle growth and recovery 3 .
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    1

    Effective Training Strategies

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    2

    Building Lean and Toned Muscles

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    3

    Prioritizing Workouts for a Lean and Toned Body

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    4

    Strength Training Myths

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• Ensure adequate hydration and consider the timing of meals, especially post-workout.

Weekly Layout:

• Day 1: Upper Body Strength

  • Bench Press: 3 sets x 8-12 reps
  • Bent-over Row: 3 sets x 8-12 reps
  • Shoulder Press: 3 sets x 8-12 reps
  • Dumbbell Fly: 3 sets x 10 reps
  • Core Workout: Plank and Russian Twists

• Day 2: Lower Body Strength & Cardio

  • Squats: 3 sets x 8-12 reps
  • Deadlifts: 3 sets x 8-12 reps
  • Walking Lunges: 3 sets x 10 reps each leg
  • Calf Raises: 3 sets x 15 reps
  • 20 minutes HIIT cycling or running

• Day 3: Active Recovery

  • Yoga or Pilates
  • 30-minute brisk walk

• Day 4: Full Body Circuit

  • Pull-Ups or Assisted Pull-Ups: 3 sets x 5 reps
  • Push-Ups: 3 sets x 10 reps
  • Kettlebell Swings: 3 sets x 15 reps
  • Box Jumps: 3 sets x 10 reps
  • Burpees: 3 sets x 10 reps

• Day 5: Core & Cardio

  • Bicycle Crunches: 3 sets x 15 reps
  • Leg Raises: 3 sets x 15 reps
  • Plank Hold: 3 sets x 1 minute
  • 30-minute steady-state cardio (running, cycling)

• Day 6: Lower Body & Core

  • Leg Press: 3 sets x 10 reps
  • Hip Thrusts: 3 sets x 12 reps
  • Romanian Deadlifts: 3 sets x 10 reps
  • Core Workout: Side Planks and Flutter Kicks

• Day 7: Rest or Light Activity

  • Light activity such as walking or hiking

This program is designed to be adaptable with progressive overload each week by increasing weights as you grow stronger. It's vital to listen to your body and ensure recovery is part of your plan to avoid injury. Additionally, while diet, hydration, and rest play crucial roles in achieving a lean physique, engaging consistently in this balanced workout regimen will assist in reaching your fitness goals effectively 3 4 .