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Finish off with a supplementary medicine ball based core work. Make sure to rest for a minimum of seven hours a night (with nine being ideal). While your goal is to get lean, you don’t want to hit the gym twice and burn so many calories that you can’t build muscle 5.

Power Up With Protein: Achieving lean body fat below 10% is almost fully nutrition-based.

Finish off with a fifth set of 3-5 reps using 80%-90% of your total max. Go for one more round to break down the muscle as much as possible.

This will help stimulate hypertrophy, which builds muscle size and improves definition. Complete Two Supersets: Move away from the principles of bulking up and towards those of leaning out by using exhaustive supersets to tear leftover muscle fiber, forcing your body to repair it and make you stronger.

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