The 4 week Lean and Sculpt Workout Workout Summary Workout Description

The 4 week Lean and Sculpt Workout
You’ve seen the male cover models on the catwalk runways, on the covers of GQ and on the
billboards, now its time to get the body. This is the intense 4 week Lean and Sculpt training workout
and Diet Plan devised by world renown life coach Scott Alexander and used by male supermodel
Waz Ashayer that delivers results.
Workout Summary
• Main Goal: Lose Fat and Sculpt Lean Muscle
• Workout Type: Full Body
• Training Level: Intermediate
• Days Per Week: 5/6
• Equipment Required: Full Gym/cardio equipment
• Target Gender: Male
• Devised by: Scott Alexander
Workout Description
This is the original workout plan used by Waz Ashayer to get into ultra lean condition for recent
international photo-shoots and media work, created by celebrity life coach Scott Alexander. It is an
intense training session and is not meant to be performed by beginners. This workout must be
performed at a high paced, intensity amplifying level to ensure results inside 4 weeks.
Here is week 1. Buy the product pack and we’ll send you the full 4 week training plan for FREE.

Notes
A.M. Cardio
These sessions should be performed first thing upon rising, on an empty stomach par any recommend supplements as highlighted in
the diet plan. You should aim to perform at a moderate pace ideally on running on a treadmill or using a cross trainer or outside run.
By performing cardio in the morning you will be turning your body into a fat burning furnace by using your fat storage as your primary
energy source.
Resistance:
Each resistance element of the workout should last 25 50 no more than 35 mins ( intensity) always have one very good high rep
warm up set, then use moderate weight progressing upwards with very strict form and full range of exercise movement, last set a
lighter resistance is used and and aim to try go to AMAP ( As many as possible)
Rest Periods:
Do not rest between exercises and movements. If you can't complete the required number of reps for an exercise you may rest for a
brief period until you are able to continue.
Training Level:
This is an intense workout system and should not be attempted by beginners. Make sure you take time to learn proper form and build
up your overall conditioning before attempting this workout. Jumping into any intense workout system without a solid level of
conditioning and exercise form puts you at risk for injury.
Diet:
It does without saying that the Male Model Lean and Sculpt workout should be combined with a sensible eating plan based upon
individual goals, body fat and fitness levels. We have included the Lean and Sculpt Diet and FightLine Diet Supplementary plan which
was used by Waz Ashayer , and other leading models who follow this workout.

MONDAY WEEK 1
A.M. 25 MINS CARDIO
P.M. UPPER CHEST & ABS
Exercise Working Sets Rest between Sets
Incline Barbell Press
Super setted with Incline
Dumbbell Fly
Incline Machine Press
Super setted with Incline
Press Ups
warm up of 15 reps press &
15 reps fly.
3 sets of 10 for both the above.
1 x AMAP and AMAP.
1 x warm up
3 x 10 and AMAP
1 x AMAP and AMAP
No rest between super set,
exercise 1 min, rest between sets
No rest between super set,
exercise 1 min, rest between sets
Cross Overs to top of chest
(upper concentration)
super setted with Press Ups
Hanging Legs Raises/ Incline
Sit Ups / Strict Lying Crunches
(Tri Set)
4 x 10-15 cross overs and then
4 x 20 press ups
4 x AMAP x AMAP
x AMAP
(e.g. 4 x each exercise)
No rest between super set,
exercise 1 min, rest between sets
No rest between super set,
exercise 1 min, rest between sets
TUESDAY WEEK 1
A.M. 30 MINS CARDIO
P.M. BACK/BICEP FUSED ABS
Exercise Working Sets Rest between Sets
Wide Grip Chins super set
With Machine Bar Curls
Machine or Barbell Rows
Super set with Kettlebell
Concentration Curls (one arm)
warm up of 15 grip chins &
15 curls
3 sets of 10 for both the above.
4 sets of 10-15 rows
plus 4 sets of 10 curls
No rest between super set,
exercise 1 min, rest between sets
No rest between super set,
exercise 1 min, rest between sets
Reverse Grip Pull Downs
Super set with Hammer Curls
4 sets of 10-15 reverse grips
plus 4 sets of 10 hammer curls
No rest between super set,
exercise 1 min, rest between sets
Close Grip Seated Rows
Super set with Preacher Curls
3 sets of 10 for each exercise No rest between super set,
exercise 1 min, rest between sets
Hanging Legs Raises/ Incline
Sit Ups / Strict Lying Crunches
(Tri Set)
4 x AMAP x AMAP
x AMAP
(e.g. 4 x each exercise)
No rest between super set,
exercise 1 min, rest between sets

WEDNESDAY WEEK 1
A.M. OFF
P.M. QUADS/CALVES – 35 MINS CARDIO
Exercise Working Sets Rest between Sets
Leg Extensions
Machine Squats
Superset with Leg Press
warm up of 30 reps
4 sets of 20
4 sets of 15 for both exercises.
1 set of 25 for both exercises.
No rest between super set,
exercise 1 min, rest between sets
No rest between super set,
exercise 1 min, rest between sets
Hamstring Raises
Superset with Walking Lunges
Standing Calve Raises
Superset Seated Calve Raise
4 sets of 15 for both exercises. No rest between super set,
exercise 1 min, rest between sets
6 sets of 25 for both exercises. No rest between super set,
exercise 1 min, rest between sets
35 mins on the cross trainer high intensity and pace.
THURSDAY WEEK 1
A.M. OFF OR 35 MINS CARDIO
P.M. SHOULDERS FUSED WITH TRICPES & ABS CARDIO 20 MINS
Exercise Working Sets Rest between Sets
Arnold Dumbbell press Superset
with one Arm Dumbbell
Raises (strict) with Close Grip
Press Ups
1 set of 20 for each exercise.
3 sets of 10-15 plus 4 sets of 15
No rest between super set,
exercise 1 min, rest between sets
Machine Press Superset with
Straight Triceps Machine
Extensions
Lying Lateral Raises Superset
with Rope Triceps Extensions
4 sets of 10-15 plus 4 sets of 15 No rest between super set,
exercise 1 min, rest between sets
4 sets of 12 plus 4 sets of 10 No rest between super set,
exercise 1 min, rest between sets
Close Grip Press Ups 3 x AMAP No rest between super set,
exercise 1 min, rest between sets
Hanging Legs Raises/ Incline
Sit Ups / Strict Lying Crunches
(Tri Set)
5 x AMAP x AMAP
x AMAP
(e.g. 5 x each exercise)
No rest between super set,
exercise 1 min, rest between sets

FRIDAY WEEK 1
A.M. OFF OR 40 MINS CARDIO
P.M. OFF
SATURDAY WEEK 1
A.M. 35 MINS CARDIO
P.M. LOWER CHEST
Exercise Working Sets Rest between Sets
Decline Bench Press
Superset with
Decline Dumbbell Flyes
1 set of 20 for each exercise.
3 sets of 10-15 plus 3 sets of 10
No rest between super set,
exercise 1 min, rest between sets
Weighted Dips
Superset with
Press Ups
Machine Flat Press
Superset with
Cable cross overs ( under peck)
4 sets of 20 plus 4 sets of 20 No rest between super set,
exercise 1 min, rest between sets
3 sets of 15 plus 3 sets of 15 No rest between super set,
exercise 1 min, rest between sets
Wide Grip Press Ups 3 x AMAP No rest between super set,
exercise 1 min, rest between sets
SUNDAY WEEK 1
A.M. 35 MINS CARDIO
P.M. 60 MINS INTERVAL CARDIO AND ABS
Exercise Working Sets Rest between Sets
60 MINS OF HIGH INTENSITY INTERVAL SPRINT CARDIO
Hanging Legs Raises/ incline
Sit ups / strict lying crunches
(Tri Set)
6 x AMAP x AMAP
x AMAP
(e.g. 6 x each exercise)
No rest between super set,
exercise 1 min, rest between sets
Laying Leg Raises 5 sets of 30 No rest between super set,
exercise 1 min, rest between sets
Reverse laying Crunch 5 sets of 35 No rest between super set,
exercise 1 min, rest between sets

Summary
Week 1 of 4 will demonstrate the level of intensity needed to really sculpt your body inside 4
weeks. Be confident you can achieve your fitness ambitions and that others have used this
programme obtaining great results…
Also remember to have balance in your life and some fun, just like Waz in the picture below, once
you achieve your goals enjoy them!!!