Top Training Systems For Lean Muscle Mass (2023)

Looking and feeling great doesn't have to be a constant struggle! While our goals can differ, a healthy amount of lean muscle makes all the difference in how you look, feel, and age.

Check out our favorite training methods that'll help unlock your peak performance and sculpt the physique you've been dreaming about!

And before you leave, make sure you’re stocked up on our workout essentials like the Organic Pre-Workout, Electrolytes, and Protein Powder here!

#1 - Starting Strength by Mark Rippetoe

Are you brand new when it comes to strength training? If so, Starting Strength by Mark Rippetoe is an excellent place to begin! His system incorporates 3 sets of 5 reps for the main compound movements (Squat, Bench Press, Deadlift, Military Press, and Power Clean / Barbell Row).

You'll be rotating between two workout days (A and B), done three days per week.

Workout A will have squat, bench press, and deadlift. Workout B will have squat, overhead press, and power cleans.

This is a great setup to learn the movements and progress very easily.

Which is even more important for beginners as you're still learning the proper lifting cues such as breathing, keeping your core engaged, knowing how to properly hinge your hips, and keeping a strong back without rounding.

Sample Workout Routine:

Workout A

Squat: 3 sets of 5 reps

(3-5 minute rest between sets)

Bench Press: 3 sets of 5 reps

(3-5 minute rest between sets)

Deadlift: 3 sets of 5 reps

(3-5 minute rest between sets)

Workout B

Squat: 3 sets of 5 reps

(3-5 minute rest between sets)

Barbell Overhead: 3 sets of 5 reps

(3-5 minute rest between sets)

Barbell Row: 3 sets of 5 reps

(3-5 minute rest between sets)

Rotate the workouts on Monday, Wednesday, Friday - ABA, BAB, each week.

#2 - Reverse Pyramid Training By Martin Berkhan

Now let's move on to some more intermediate strength training systems. Reverse Pyramid Training is when you start with your heaviest work set first when you're fresh, then followed by 2 lighter sets. Each set the weight decreases by 10%. Then the goal is to aim for higher reps.

And example could look like:

Warm Up Set #1 (50% - 115lbs for 5 reps)

(rest 60 seconds)

Warm Up Set #2 (70%) - 160lbs for 3 reps

(rest 60 seconds)

Optional Warm Up Set #3 (90%) - 205lbs for 1 rep

(rest 120 seconds)

Working Set #1 - 225lbs for 5 reps

(rest 120 seconds)

Working Set #2 - 205lbs for 6 reps

(rest 120 seconds)

Working Set #3 - 185lbs for 8 reps

(move to next exercise)

Reverse Pyramid can work wonders for strength gains and can even be great to try if you're in a strength plateau. As fatigue sets in, the weight decreases so you can maintain your highest lifting capacity, allowing maximum muscle fiber recruitment.

You can also pair this with a dual progression model to keep track of weight and reps lifted.

That could look like:

Set #1 - (4-6) Reps

Set #2 - (6-8) Reps

Set #3 - (8-10) Reps

Once you reach the top end of the rep range on a given set and the weight feels easy, you can then add 5lbs and start back at the bottom of the rep range.

Sample Workout Routine:

Workout A (Monday)

Back, Shoulders, Triceps, Abs

Lat Pull Down Machine Or Weighted Chin Ups: 3 sets of (4-6) (6-8) (8-10) reps

(2 mins rest in between sets)

Standing Barbell Shoulder Press: 3 sets of (4-6) (6-8) (8-10) reps

(2 mins rest in between sets)

Bent Over Dumbbell Rows: 3 sets of (4-6) (6-8) (8-10) reps

(2 mins rest in between sets)

Dumbbell Lateral Raises: 3 sets of 10-12 reps

(1 mins rest in between sets)

Cable Rope Extensions: 3 sets of 6-8 reps

(1 mins rest in between sets)

Cable Crunches: 3 sets of 10-12 reps

(1 mins rest in between sets)

Workout B

Legs, Endurance Work

Cable Pull Throughs: 3 sets of 12-15 reps

(2 mins rest in between sets)

Bulgarian Split Squats: 3 sets of (4-6) (6-8) (8-10) reps

(2 mins rest in between sets)

Trap Bar Deadlifts: 3 sets of (4-6) (6-8) (8-10) reps

(2 mins rest in between sets)

Seated Calf Raises: 3 sets of 10-12 reps

(1 min rest in between sets)

Lateral Lunge Pulls: 3 sets of 6-8 reps per side

(1 min rest in between sets)

Swiss Ball Jack Knife: 3 sets of 12-15 reps

(1 min rest in between sets)

Workout C

Chest, Biceps, Shoulders, Abs

Incline Barbell Bench Press: 3 sets of (4-6) (6-8) (8-10) reps

(2 mins rest in between sets)

Flat Dumbbell Bench Press: 3 sets of (4-6) (6-8) (8-10) reps

(2 mins rest in between sets)

Standing Dumbbell Curls: 3 sets of 6-8 reps

(2 mins rest in between sets)

Reverse Grip EZ Bar Curls: 3 sets of 8-10 reps

(1 min rest in between sets)

Band Pull Aparts: 3 sets of 10-12 reps

(1 min rest in between sets)

Lying Ab Scissors: 3 sets of 15-20 reps

(1 min rest in between sets)

#3 - The Dense Strength Method By Keegan Smith

Popularized by Keegan Smith, the Dense Strength method is all about getting quality reps and work done in a condensed time frame.

The base of this method uses EMOM's (every minute on the minute).

If you want to master a movement that requires a lot of strength, a great way to progress on it is to repeat it, often, at a challenging intensity that you "master", and over time, you try to increase the intensity.

There are dozens of ways to use this method, and our favorite is EMOM ladders with 1/2/3 or 2/3/5 reps at 9 minutes.

Here's an example:

Minute 1 → 1 rep

Minute 2 → 2 reps

Minute 3 → 3 reps

Minute 4 → 1 rep

Minute 5 → 2 reps

Minute 6 → 3 reps

Minute 7 → 1 rep

Minute 8 → 2 reps

Minute 9 → 3 reps

Instead of doing a 3x3 at 85-90% of 1RM with 5 min rest, we can easily do an EMOM of 10 min with 1 rep every min at the same intensity, and it's going to feel way more manageable.

Instead of doing 9 reps in 15 minutes minimum, with EMOM we end up doing 10 reps in 10 min total. Or with the above example, 15 reps in 9 minutes.

By using this method, we can do more reps in a shorter amount of time and have a better quality of movement as we will never have the level of fatigue we will have on the third rep in classic sets.

Sample Workout Routine:

Upper Body #1

Bench Press

9D123

Set timer for 9 minutes,

Perform sets: 1,2,3, 1,2,3, 1,2,3 with the same weight

Roughly 60% of your 1 rep max to be used

Ring Rows

6D6

Set timer for 6 minutes

Perform 6 reps on the minute

Full Lateral Raise

6D6

Set timer for 6 minutes

Perform 6 reps on the minute

Dumbbell Curl

5D10

Set timer for 5 minutes

Perform 10 reps on the minute

Seated Shoulders External Rotation

3 Sets of 15 reps with 1 minute rest in between

Lower Body #1

Double Pronated Deadlift

9D123

Set timer for 9 minutes,

Perform sets: 1,2,3, 1,2,3, 1,2,3 with the same weight

Roughly 60% of your 1 rep max to be used

Front Squat

6D6

Set timer for 6 minutes

Perform 6 reps on the minute

Back Extension

6D6

Set timer for 6 minutes

Perform 6 reps on the minute

Low Cable Pull In For Abs

3 Sets of 15 reps with 1 minute rest in between

Single or Double Calf Raises

3 Sets of 15 reps with 1 minute rest in between

Upper Body #2

Weighted Chest To Bar Chin Up (Or Barbell Row)

9D123

Set timer for 9 minutes,

Perform sets: 1,2,3, 1,2,3, 1,2,3 with the same weight

Roughly 60% of your 1 rep max to be used

Barbell Shoulder Press

6D6

Set timer for 6 minutes

Perform 6 reps on the minute

Rear Delt Fly

5D10

Set timer for 5 minutes

Perform 10 reps on the minute

Dumbbell Skull Crushers

5D10

Set timer for 5 minutes

Perform 10 reps on the minute

Dumbbell Pull Over

3 sets of 10 reps with 1 minute rest

Lower Body #2

Barbell Squat or Pistol Squat

9D123

Set timer for 9 minutes,

Perform sets: 1,2,3, 1,2,3, 1,2,3 with the same weight

Roughly 60% of your 1 rep max to be used

Romanian Deadlift

6D6

Set timer for 6 minutes

Perform 6 reps on the minute

Sissy Squat Or Human Knee Extension

6D6

Set timer for 6 minutes

Perform 6 reps on the minute

Hip Thrust

5D10

Set timer for 5 minutes

Perform 10 reps on the minute

Loaded Butterfly Stretch

3 Sets of 15 reps with 1 minute rest in between

The Bottom Line When It Comes To Building Muscle

All three methods above are best used for your compound exercises (bench press, squat, deadlift, pull ups, dips, and overhead press).

Remember, no matter what method you use, progressive overload is one of the most important aspects of muscle growth and strength. Each workout should build upon the last over time.

Typically this means you should be able to add roughly 5 to 15lbs to your main lifts each month. Beginners will see faster progress.

It's also best to progress smooth and steady. No rush. Just as your muscles need time to grow and recover outside of the gym, your ligaments and tendons are also growing to support heavier loads. Trying to rush progress normally leads to injury.