C4 Original: 7-Day Lean Muscle Workout Plan

Ready to take your fitness to the next level?

We won't lie to you, progress requires commitment, but the results are worth the effort. By stepping up your training, eating the right food and taking the best supplements, you’ll soon see results. 

Whether you're new to working out and need to kickstart your fitness journey, or you already go to the gym but want a fresh workout plan to add to your repertoire, we've got you covered.

Before you dive into your 7-day lean muscle workout plan, there are a few things you should know about supplementation and nutrition to help you maximize your training.

Supplements to Maximize Your Results


On a practical level, pre-workouts are designed to help you increase training volume and intensity so that you can get more from each workout session.

In time, those extra reps, sets and minutes spent add up to major gains. When you see your hard work pay off, the more motivation you have to train. And the more you train, the more progress you continue to make.

So, when combined with the proper training regimen and nutrition program, taking a pre-workout can offer that extra push – not just to workout today, but to do it again tomorrow, then again the day after...

C4 Original 

The ORIGINAL explosive pre-workout! It's great for beginners as well as those who want to take their training to the next level.

4 things you should know about C4 Original

  • Compared to a standard energy drink that has around 80mg caffeine per serving, C4 Original has 150mg per scoop/serving.
  • C4 original combines incredible ingredients & flavors, to provide explosive support for energy, pumps, and muscular endurance.
  • Includes clinically studied and patented CarnoSyn® Beta-Alanine to help your muscles endure a tough workout. Your muscles are made up of proteins, and amino acids are the foundations of those proteins. It’ll also give you tingles to tell you “hey, I’m working”.
  • Contains Creatine Nitrate. Creatine monohydrate is one of the most recognized and well-studied supplements for building strength and muscle. NO3-T® Creatine Nitrate is a university studied, advanced, and more soluble form of creatine that also helps with "pumps".

Branched Chain Amino Acids

Protein is found in your body in the form of amino acids. Originally formulated to provide competitive bodybuilders with enough amino acids to supplement a 'cutting' phase, the general uses of branched-chain amino acids (BCAAs) became apparent from the outset.

The three branched chain amino acids are leucine, isoleucine, and valine – and of these, leucine plays the most pivotal role in muscle protein synthesis.

During a tough workout, your body is breaking down protein to convert muscle amino acids into fuel. That’s great for powering through a workout but can have a negative impact when it comes to growing or maintaining lean muscle. Supplementing with BCAAs during and after your workout can help promote muscle endurance and recovery. 

Whey Protein + Casein Protein

Protein stems from the Ancient Greek word ‘prota’, literally meaning ‘of primary importance’. Certainly, where building muscle and burning fat are concerned, a high-protein diet is essential. Although it’s possible to obtain your daily requirement through food alone, protein powders are an enormous convenience tool.

Whey protein isolate is a fast-digesting form of protein that is often used post-workout to help with muscle recovery and repair. Whey protein is one of the most studied and popular supplements out there. Whey is water-soluble and absorbed faster than other proteins, meaning that muscles get the nutrients they need more quickly, which is imperative after a tough workout.

Casein protein is a slow-digesting form of protein that is often used in conjunction with whey to support lean muscle growth. Many will take casein right before bedtime to reap the benefits of this protein overnight. However, you can take casein any time of day to support your fitness goals. 

Nutrition: 5 Tips to Follow for a Healthy, Lean Body 

When you’re working out consistently, what you eat (and when) will impact your results. You want to fuel your body with foods that give you natural energy to tackle training and assist your recovery efforts.

When you decide to strip fat and build lean muscle without losing energy, you need to make a few concrete rules:

  1. Maintain a slight calorie deficit.
  1. Consume a high protein source with each and every meal.
  1. Be flexible with your diet but look for healthy takes on your favorites (thin crust, whole-wheat pizza is a prime example).
  1. Aim to drink around 3-4 liters of water each day.
  1. Vegetables should take up two-thirds of your plate.

Incorporate these five superfoods into your lean muscle meal plan:

  1. Turkey – High in the branched chain amino acid, Leucine.
  2. Sweet potato – The white variety spikes your blood sugar far quicker than sweet potato, which makes the latter a stable source of pre-training energy. You’ll also obtain high levels of Vitamin C and beta-carotene.
  3. Dark berries – Raspberries and blackberries contain high levels of anthocyanins, shown to benefit cognitive function and memory.
  4. Beetroot – The performance-enhancing vegetable. Beetroot is rich in nitric oxide which supplies oxygen and nutrients into your bloodstream, supporting working muscles.
  5. Oatmeal – A high-fiber food providing your body with low-GI carbs, making this an excellent breakfast or pre-training meal. Fiber aids your body’s digestive tract in general, aiding weight loss efforts.

          Training: The 7-Day Lean Muscle Workout Plan

          Set foot in your nearest gym, and you’ll soon notice a wide variety of people – bodybuilders, powerlifters, athletes and casual exercisers.

          Bodybuilders are focused on building mass and burning fat almost simultaneously.

          Powerlifters? Well, strength and power is their meat and potatoes.

          Older gym goers may work out to improve heart health, or to gain a foundation of strength.

          Resistance training is the vehicle that sets the wheels in motion for all of these goals, despite their apparent conflicting nature.

          Building muscle and strength is important irrespective of whether you see yourself on stage, at a meet, on the beach or in general good health. To that end, you will need to select the biggest bang-for-your-buck movements that stimulate muscle growth while also expending enough energy to keep you lean.

          This intense 7-day workout can be done in the gym, at home, with or without weights.

          The exercises listed are designed to be performed in superset fashion.  

          Perform the first two back-to-back, then rest 120-180 seconds.

          Then move onto the next two-exercise circuit. 

          Day 1: Arms + Glutes

          Exercise Sets Reps Rest
          1A Wall press-ups  3-4     8-12      0
          1B Glute bridges   3-4  12-15       120-180s
          2A Tricep dips    3-4   8-12 0
          2B Squat to chair   3-4     12-15 120-180s
          3A Eccentric press-ups   3-4   6-8 0
          3B Reverse lunges 3-4 8-12 120-180s

          Day 2: High-Intensity Metcon

          Warm up thoroughly, then perform crawling burpees.

          Do 20 seconds of as many burpees as possible, rest for 40 seconds and repeat for 10-15 minutes.

          Day 3: Rest

          Day 4: Legs + Abs

          Exercise Sets Reps  Rest
          1A Squats 3-4 12-15 0
          1B Dead bugs 3-4 10-12 120-180s
          2A Step-ups 3-4 8-12 0
          2B Side planks 3-4  20-30s/side 120-180s
          3A Lateral lunges 3-4 8-12 0
          3B Planks 3-4 30-60s 120-180s

          Day 5: Medium-Intensity Metcon

          Do each exercise as a circuit, using the 10 seconds of ‘rest’ during each to transition to the next movement. Rest for one minute after you’ve done the whole circuit and then repeat for a total of 3-5 ‘rounds.’ 

          Exercise Sets Reps  Rest
          1 Mountain climbers   20   AMRAP 10s
          2 Squats 20 AMRAP 10s
          3 Lunges 20 AMRAP 10s
          4 Plank jacks   20     AMRAP 10s
          5 V-Ups  20 AMRAP 10s


          Day 6: Light Activity Day

          Go for a gentle run or bike ride, long walk, sports etc.

          Day 7: Rest

          Share the workout with your friends and step up your fitness journey today!

          The world’s most personalized pre-workout.
          What is your stimulant tolerance?
          no stims for me thanks
          a standard energy drink or cup of coffee is enough for me
          I drink multiple energy drinks or cups of coffee a day and/or I take pre-workout before the gym
          I drink pre-workouts or energy drinks all day long
          What is your goal?

          Enhanced Performance
          start a fitness program and/or take it to the next level

          Weight Loss
          fat loss and cutting

          Muscle Growth
          gain strength and size
          Do you play collegiate or competitive sports?
          Alpha Amino BCAA has a rating of 4.8 stars based on 119 reviews.
          Alpha Amino BCAA

          Alpha Amino is the ultimate performance, hydration and recovery sports drink powder. Its premium formula is built on the power of amino acids and formulated with ingredients that promote healthy fluid balance. Alpha Amino has 14 Amino Acids including a well-studied 2:1:1 BCAA ratio. These Amino Acids support the body’s ability to fuel skeletal muscles, preserve muscle glycogen stores and reduce protein breakdown.

          • Performance BCAA’s with 0g Sugar
          • 14 Amino Acids
          • 5g BCAA’s in the clinically studied 2:1:1 ratio
          • Electrolytes for hydration
          • Zero Stimulants & Zero Sugar
          C4 Sport has a rating of 5.0 stars based on 20 reviews.
          C4 Sport

          C4 Sport! If you are a collegiate athlete or play sports competitively, C4 Sport is the perfect pre-workout for you because it is NSF Certified for Sport. C4 will help you tackle your training in the gym and on the field.

          • Boosts energy + focus
          • Enhances muscular endurance
          • 135mg of caffeine
          • Contains CarnoSyn® Beta Alanine, an amino acid, patented and clinically studied form of beta-alanine that has been shown to support muscular endurance
          • NSF certification is trusted by the MLB, NFL, NBA, NCAA, and everyday athletes alike
          C4 Original has a rating of 4.8 stars based on 336 reviews.
          C4 Original

          C4 Original! This is our best-selling pre-workout with more than 1.3 billion servings sold! C4 Original is perfect for you if you are new to the pre-workout game or you are seeking a lower stimulant C4.

          • Perfect for energy, focus and pumps
          • Good if you’re at the start your fitness journey/want to step up your workouts
          • 150mg of caffeine

          Pro tip: If you are just starting out on a pre-workout, take half a scoop to assess tolerance level.*

          Also available in convenient, bottled, ON THE GO formula!

          C4 Ripped has a rating of 4.8 stars based on 126 reviews.
          C4 Ripped

          C4 Ripped! If your goal is to lose weight, C4 Ripped is the perfect pre-workout for you.

          • Helps you train harder while supporting your body’s ability to burn fat
          • Creatine-free
          • Includes ingredients like Green Coffee Bean Extract to support weight loss
          • 150mg of caffeine
          • L-Carnitine Tartrate

          Also available in convenient, bottled, ON THE GO formula!

          C4 Extreme Energy has a rating of 4.6 stars based on 70 reviews.
          C4 Extreme Energy

          C4 Extreme! If you love energy drinks and are always on the hunt for higher caffeine levels, C4 Extreme is for you.

          • C4 Extreme is the most stimulating C4 pre-workout
          • 2x as much caffeine than C4 Original
          • 2x as much CarnoSyn® Beta Alanine (tingles) than C4 Original
          • 300mg of caffeine
          C4 Ultimate has a rating of 4.8 stars based on 112 reviews.
          C4 Ultimate

          C4 Ultimate! If you’re a seasoned gym goer who loves pre-workouts and you’re looking for a fully-loaded, high-impact pre-workout, C4 Ultimate has what you need.

          • The most powerful C4 created
          • Per scoop: 300mg caffeine, 6g Citrulline Malate, 3.2g of CarnoSyn® Beta Alanine, 1.5g Nitrosigine®, 1.5g Creatine Nitrate, plus a powerful blend of nootropics
          • Fully-loaded formula packs a heavy punch of ingredients for focus, endurance, and pumps to help push you to your ultimate limit
          • Formulated for the ultimate – not entry level

          Also available in convenient, bottled, ON THE GO formula!

          BCAA Sport has a rating of 4.8 stars based on 6 reviews.
          BCAA Sport

          BCAA Sport! If you are a collegiate athlete – or play sports competitively, BCAA Sport is a perfect stimulant-free option for you, because it is NSF® Certified for Sport®! BCAA Sport supports all day hydration & recovery, to maximize your workout results

          • All Day Hydration & Recovery
          • Supports All Day Hydration & Recovery
          • Zero Stimulants & Zero Sugar
          • 4G BCAA’s, 2.25G Added Amino Acids, 2G Added Glutamine, and Added Electrolytes
          • NSF® Certified for Sport®
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          CN3&trad; combines 3 forms of Creatine into a stimulant-free 3-in-1 Creatine complex! Providing 6.25 total grams consisting of micronized Creatine Monohydrate, Creatine Nitrate, and Creatine Hydrochloride. CN3&trad; is an amazing product to be taken before, during, or after a workout. Looking to amplify Strength & Pumps? CN3&trad; has got you covered!

          • Strength & Pump Amplifier
          • Stimulant free
          • Includes Creatine Monohydrate, Creatine Nitrate, and Creatine HCL
          • Unflavored or flavored
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          Cellucor CLK® is a stimulant free toning and sculpting supplement built on the power of four all-star weight loss ingredients: CLA, Raspberry Ketones, Carnitine, and the latest in diet support; Slimpro®.

          • Stimulant Free Fat Loss
          • Stimulant free toning and sculpting formula
          • Powered by four ingredients to support weight loss
          • Can be taken standalone, or paired with C4 Ripped (C4 Ripped contains stimulants)
          • Raspberry flavored softgels

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