A lean Bear Mode routine focuses on achieving a combination of muscular size and an aesthetic, slightly bulkier physique while staying relatively lean. Here’s a simple, effective plan:
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Workout Routine
Frequency: 4–5 days/week
Split: Push, Pull, Legs, and Optional Cardio/Conditioning
Rest Periods: 60–90 seconds between sets
Day 1: Push (Chest, Shoulders, Triceps)
1. Incline Bench Press – 4×6-8
2. Overhead Press – 3×8-10
3. Dumbbell Flat Bench Press – 3×8-10
4. Lateral Raises – 3×12-15
5. Overhead Triceps Extensions – 3×10-12
6. Push-Ups (Burnout) – 3 sets to failure
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Day 2: Pull (Back, Biceps, Rear Delts)
1. Pull-Ups/Weighted Pull-Ups – 4×6-8
2. Barbell Rows – 4×8-10
3. Face Pulls – 3×12-15
4. Dumbbell Hammer Curls – 3×10-12
5. Preacher Curls or Cable Curls – 3×10-12
6. Dead Hangs (Grip and Core) – 2 sets to failure
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Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
1. Barbell Back Squats – 4×6-8
2. Romanian Deadlifts – 3×8-10
3. Bulgarian Split Squats – 3×10-12 each leg
4. Standing Calf Raises – 3×15-20
5. Walking Lunges – 3×10-12 each leg
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Day 4: Rest or Active Recovery
Light stretching, yoga, or a 20–30 min brisk walk.
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Day 5: Optional Cardio/Conditioning
1. Sprints (on a treadmill, hill, or track) – 6×30 seconds, 90 seconds rest
2. Battle Ropes – 3×45 seconds (rest as needed)
3. Kettlebell Swings – 3×20 reps
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Diet Guidelines
1. Protein: 1–1.2g per pound of body weight (for muscle growth).
2. Carbs: Focus on complex carbs like oats, rice, and potatoes, adjusted to maintain leanness.
3. Fats: 20–30% of your caloric intake from healthy sources like nuts, avocado, and olive oil.
4. Caloric Balance: Aim for a slight surplus if building muscle or maintenance if you want to stay lean while gaining.
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Supplementation (Optional)
1. Whey Protein for post-workout recovery.
2. Creatine Monohydrate (5g daily).
3. Omega-3 fatty acids for joint health.
4. Caffeine for energy and focus pre-workout.
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This routine will help you build that dense, bear-like physique while maintaining a lean appearance!
