{"id":15289,"date":"2022-05-10T12:02:44","date_gmt":"2022-05-10T17:02:44","guid":{"rendered":"https:\/\/development.gnc.com\/learn\/?p=15289"},"modified":"2023-03-15T09:18:03","modified_gmt":"2023-03-15T14:18:03","slug":"advanced-workout-plan-total-lean","status":"publish","type":"post","link":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html","title":{"rendered":"Advanced Workout Plan"},"content":{"rendered":"
\n
\n
\n<\/div>\n
\n
\n
If you\u2019re working at an advanced workout level, congratulations, you\u2019re really living out your healthy lifestyle!<\/div>\n
Remember, if this becomes too much, or perhaps you need a rest day, we\u2019ve outlined beginner<\/a> and intermediate<\/a> levels. If you are working out on the floor be sure to invest in a good yoga mat<\/a>.<\/div>\n
As always, modify this plan when necessary, create your own similar workout or take a look at other exercise articles for ideas on how to stay motivated and moving!<\/div>\n
<\/div>\n
Perfect For Those:<\/div>\n
\n
    \n
  • Looking to dramatically ramp up their workouts and follow an intense exercise regimen to elevate their existing workout to the next level.<\/li>\n
  • Who consider themselves to be disciplined and want a specific, advanced program to follow that will support results when followed closely.<\/li>\n
  • Who may have hit a plateau with their current diet and exercise program.<\/li>\n
  • Looking to maximize strength and endurance, achieve additional definition and improve physique, all while supporting overall health and wellness.<\/li>\n<\/ul>\n<\/div>\n
    Frequency:<\/strong> Each can be performed twice a week, however not back to back.
    \n(For example: Upper body on Monday, lower body on Tuesday, back on Wednesday, repeat & rest.)<\/div>\n
    Warm Up: <\/strong> Before each day of exercise, walk on a treadmill at a slight incline for 10 minutes. (Treadmill can be replaced with your choice of other zero impact cardio.)<\/div>\n

    Shoulders, Triceps & Biceps (Days 1 & 4)<\/h2>\n
    <\/div>\n

    Work Out<\/strong><\/p>\n\n\n\n\n\n
    Shoulders<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Machine Shoulder Press<\/td>\n2 warm up sets, 15 reps
    \n2 drop sets: 10, 12, 15 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n
    Side & Rear Deltoids<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Single Arm Side Cable Raise<\/td>\n3 giant sets: 1 set of each exercise for 12-15 reps, 3 times<\/td>\n<\/tr>\n
    Front Deltoid Cable Raise<\/td>\n<\/tr>\n
    Machine Rear Deltoid Fly<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n
    Triceps & Biceps<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Tricep Cable Pushdown<\/td>\n2 supersets: 1 set of each exercise for 12 reps, 2 times<\/td>\n<\/tr>\n
    Wide Grip Barbell Curl<\/td>\n<\/tr>\n
    Machine Dip<\/td>\n2 supersets: 1 set of each exercise for 12 reps, 2 times<\/td>\n<\/tr>\n
    Machine Preacher Curl<\/td>\n<\/tr>\n
    Dumbbell Kick Back<\/td>\n2 supersets: 1 set of each exercise for 12 reps, 2 times<\/td>\n<\/tr>\n
    High Cable Bicep Curl<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Legs (Days 2 & 5)<\/h2>\n
    <\/div>\n

    Work Out<\/strong><\/p>\n\n\n\n\n\n
    Shoulders<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Machine Shoulder Press<\/td>\n2 warm up sets, 15 reps
    \n2 drop sets: 10, 12, 15 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n
    Quads: Use moderate weight, keep reps up. <\/span><\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Double Leg Extension<\/td>\n2 supersets: 1 set of each exercise for 15-20 reps, 2 times<\/td>\n<\/tr>\n
    Walking Lung<\/td>\n<\/tr>\n
    Machine Leg Press<\/td>\n<\/tr>\n
    Single Leg Extension<\/td>\n<\/tr>\n
    Adductor Inner<\/td>\n2 supersets: 1 set of each exercise for 20-30 reps, 2 times<\/td>\n<\/tr>\n
    Abductor Outer<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n
    Calves<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Seated Calf Press<\/td>\n3 supersets: 1 set of each exercise for 20 reps, 2 times<\/td>\n<\/tr>\n
    Standing Calf Press<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Chest, Back and Core (Days 3 & 6)<\/h2>\n
    <\/div>\n

    Work Out<\/strong><\/p>\n\n\n\n\n\n\n\n\n
    Chest<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Smith Machine Press<\/td>\n1 warm-up set: 15 reps
    \n2 drop sets: 10, 12, 15 reps<\/td>\n<\/tr>\n
    Dumbbell Press<\/td>\n3 giant sets: 1 set of each exercise for 12-15 reps, 3 times<\/td>\n<\/tr>\n
    Seated Cable Fly<\/td>\n<\/tr>\n
    High Cable Crossover<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n
    Back<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    High Cable Lat Pulldown (Wide Grip)<\/td>\n1 warm-up set: 15 reps
    \n2 drop sets: 10, 12, 15 reps<\/td>\n<\/tr>\n
    Seated Cable Rows<\/td>\n3 giant sets: 1 set of each exercise for 12-15 reps, 3 times<\/td>\n<\/tr>\n
    Reverse Inner Pulldowns<\/td>\n<\/tr>\n
    Standing Inner Lat Pull\/Pushdown<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n
    Core<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Decline Bench Crunch<\/td>\n3 giant sets: 1 set of each exercise for 20-30 reps, 3 times<\/td>\n<\/tr>\n
    Machine Crunch<\/td>\n<\/tr>\n
    Standing Bar Twist<\/td>\n<\/tr>\n
    Side Bend<\/td>\n<\/tr>\n
    High Cable Ab Pulldown<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Rest (Day 7)<\/h2>\n
    \n

    Take off a day to allow your body to fully recover before starting off a new week.<\/p>\n<\/div>\n

     <\/p>\n

    Bonus Circuit Cardio<\/h2>\n
    \n

    If you really want to push yourself, you may want to add steady state or HIIT cardio into your workout 2-3 days a week.<\/p>\n

    Complete a circuit of the following exercises, 10 reps each, 5 times, with a 30-second rest in between:<\/p>\n

      \n
    • Burpees<\/li>\n
    • Mountain Climbers<\/li>\n
    • Jumping Jacks<\/li>\n
    • Body Weight Squats<\/li>\n
    • Jump Squats<\/li>\n<\/ul>\n<\/div>\n
      \n
      <\/div>\n<\/div>\n

      <\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

      If you\u2019re working at an advanced workout level, congratulations, you\u2019re really living out your healthy lifestyle! Remember, if this becomes too much, or perhaps you need a rest day, we\u2019ve outlined beginner and intermediate levels. If you are working out on the floor be sure to invest in a good yoga mat. As always, modify […]<\/p>\n","protected":false},"author":27,"featured_media":15290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[1272],"tags":[1655],"class_list":["post-15289","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-workout-plan"],"acf":[],"yoast_head":"\nAdvanced Workout Plan | GNC<\/title>\n<meta name=\"description\" content=\"If you\u2019re looking to ramp up your fitness and exercise routine and weight loss program, try this advanced workout plan.\" \/>\n<meta name=\"robots\" content=\"noindex, follow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Advanced Workout Plan | GNC\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re looking to ramp up your fitness and exercise routine and weight loss program, try this advanced workout plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html\" \/>\n<meta property=\"og:site_name\" content=\"GNC\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-10T17:02:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-15T14:18:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2023\/02\/Advanced-Workout-Plan.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"880\" \/>\n\t<meta property=\"og:image:height\" content=\"572\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"GNC Staff\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"GNC Staff\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\n\t \"@context\": \"https:\/\/schema.org\",\n\t \"@graph\": [\n\t {\n\t \"@type\": \"Article\",\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#article\",\n\t \"isPartOf\": {\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html\"\n\t },\n\t \"author\": {\n\t \"name\": \"GNC Staff\",\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/#\/schema\/person\/8c07155f95541bf6c82154daf6af06a5\"\n\t },\n\t \"headline\": \"Advanced Workout Plan\",\n\t \"datePublished\": \"2022-05-10T17:02:44+00:00\",\n\t \"dateModified\": \"2023-03-15T14:18:03+00:00\",\n\t \"mainEntityOfPage\": {\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html\"\n\t },\n\t \"wordCount\": 557,\n\t \"commentCount\": 0,\n\t \"publisher\": {\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/#organization\"\n\t },\n\t \"image\": {\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#primaryimage\"\n\t },\n\t \"thumbnailUrl\": \"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2023\/02\/Advanced-Workout-Plan.jpg\",\n\t \"keywords\": [\n\t \"Workout plan\"\n\t ],\n\t \"articleSection\": [\n\t \"wellness\"\n\t ],\n\t \"inLanguage\": \"en-US\",\n\t \"potentialAction\": [\n\t {\n\t \"@type\": \"CommentAction\",\n\t \"name\": \"Comment\",\n\t \"target\": [\n\t \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#respond\"\n\t ]\n\t }\n\t ]\n\t },\n\t {\n\t \"@type\": \"WebPage\",\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html\",\n\t \"url\": \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html\",\n\t \"name\": \"Advanced Workout Plan | GNC\",\n\t \"isPartOf\": {\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/#website\"\n\t },\n\t \"primaryImageOfPage\": {\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#primaryimage\"\n\t },\n\t \"image\": {\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#primaryimage\"\n\t },\n\t \"thumbnailUrl\": \"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2023\/02\/Advanced-Workout-Plan.jpg\",\n\t \"datePublished\": \"2022-05-10T17:02:44+00:00\",\n\t \"dateModified\": \"2023-03-15T14:18:03+00:00\",\n\t \"description\": \"If you\u2019re looking to ramp up your fitness and exercise routine and weight loss program, try this advanced workout plan.\",\n\t \"breadcrumb\": {\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#breadcrumb\"\n\t },\n\t \"inLanguage\": \"en-US\",\n\t \"potentialAction\": [\n\t {\n\t \"@type\": \"ReadAction\",\n\t \"target\": [\n\t \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html\"\n\t ]\n\t }\n\t ]\n\t },\n\t {\n\t \"@type\": \"ImageObject\",\n\t \"inLanguage\": \"en-US\",\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#primaryimage\",\n\t \"url\": \"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2023\/02\/Advanced-Workout-Plan.jpg\",\n\t \"contentUrl\": \"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2023\/02\/Advanced-Workout-Plan.jpg\",\n\t \"width\": 880,\n\t \"height\": 572,\n\t \"caption\": \"Advanced-Workout-Plan\"\n\t },\n\t {\n\t \"@type\": \"BreadcrumbList\",\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#breadcrumb\",\n\t \"itemListElement\": [\n\t {\n\t \"@type\": \"ListItem\",\n\t \"position\": 1,\n\t \"name\": \"Learn\",\n\t \"item\": \"https:\/\/development.gnc.com\/learn\/\"\n\t },\n\t {\n\t \"@type\": \"ListItem\",\n\t \"position\": 2,\n\t \"name\": \"wellness\",\n\t \"item\": \"https:\/\/development.gnc.com\/learn\/wellness\"\n\t },\n\t {\n\t \"@type\": \"ListItem\",\n\t \"position\": 3,\n\t \"name\": \"Advanced Workout Plan\"\n\t }\n\t ]\n\t },\n\t {\n\t \"@type\": \"WebSite\",\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/#website\",\n\t \"url\": \"https:\/\/development.gnc.com\/learn\/\",\n\t \"name\": \"GNC\",\n\t \"description\": \"\",\n\t \"publisher\": {\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/#organization\"\n\t },\n\t \"potentialAction\": [\n\t {\n\t \"@type\": \"SearchAction\",\n\t \"target\": {\n\t \"@type\": \"EntryPoint\",\n\t \"urlTemplate\": \"https:\/\/development.gnc.com\/learn\/?s={search_term_string}\"\n\t },\n\t \"query-input\": \"required name=search_term_string\"\n\t }\n\t ],\n\t \"inLanguage\": \"en-US\"\n\t },\n\t {\n\t \"@type\": \"Organization\",\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/#organization\",\n\t \"name\": \"GNC\",\n\t \"url\": \"https:\/\/development.gnc.com\/learn\/\",\n\t \"logo\": {\n\t \"@type\": \"ImageObject\",\n\t \"inLanguage\": \"en-US\",\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/#\/schema\/logo\/image\/\",\n\t \"url\": \"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2022\/08\/GNC-Logo-3.svg\",\n\t \"contentUrl\": \"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2022\/08\/GNC-Logo-3.svg\",\n\t \"width\": 100,\n\t \"height\": 31,\n\t \"caption\": \"GNC\"\n\t },\n\t \"image\": {\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/#\/schema\/logo\/image\/\"\n\t }\n\t },\n\t {\n\t \"@type\": \"Person\",\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/#\/schema\/person\/8c07155f95541bf6c82154daf6af06a5\",\n\t \"name\": \"GNC Staff\",\n\t \"image\": {\n\t \"@type\": \"ImageObject\",\n\t \"inLanguage\": \"en-US\",\n\t \"@id\": \"https:\/\/development.gnc.com\/learn\/#\/schema\/person\/image\/\",\n\t \"url\": \"https:\/\/gncholdings.wpengine.com\/wp-content\/uploads\/2022\/12\/cropped-GNC-LiveWell-PMS185_GNC_Logo_Red_1-1-96x96.webp\",\n\t \"contentUrl\": \"https:\/\/gncholdings.wpengine.com\/wp-content\/uploads\/2022\/12\/cropped-GNC-LiveWell-PMS185_GNC_Logo_Red_1-1-96x96.webp\",\n\t \"caption\": \"GNC Staff\"\n\t },\n\t \"description\": \"Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum.\",\n\t \"url\": \"https:\/\/development.gnc.com\/learn\/author\/gncstaff\"\n\t }\n\t ]\n\t}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Advanced Workout Plan | GNC","description":"If you\u2019re looking to ramp up your fitness and exercise routine and weight loss program, try this advanced workout plan.","robots":{"index":"noindex","follow":"follow"},"og_locale":"en_US","og_type":"article","og_title":"Advanced Workout Plan | GNC","og_description":"If you\u2019re looking to ramp up your fitness and exercise routine and weight loss program, try this advanced workout plan.","og_url":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html","og_site_name":"GNC","article_published_time":"2022-05-10T17:02:44+00:00","article_modified_time":"2023-03-15T14:18:03+00:00","og_image":[{"width":880,"height":572,"url":"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2023\/02\/Advanced-Workout-Plan.jpg","type":"image\/jpeg"}],"author":"GNC Staff","twitter_card":"summary_large_image","twitter_misc":{"Written by":"GNC Staff","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#article","isPartOf":{"@id":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html"},"author":{"name":"GNC Staff","@id":"https:\/\/development.gnc.com\/learn\/#\/schema\/person\/8c07155f95541bf6c82154daf6af06a5"},"headline":"Advanced Workout Plan","datePublished":"2022-05-10T17:02:44+00:00","dateModified":"2023-03-15T14:18:03+00:00","mainEntityOfPage":{"@id":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html"},"wordCount":557,"commentCount":0,"publisher":{"@id":"https:\/\/development.gnc.com\/learn\/#organization"},"image":{"@id":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#primaryimage"},"thumbnailUrl":"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2023\/02\/Advanced-Workout-Plan.jpg","keywords":["Workout plan"],"articleSection":["wellness"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#respond"]}]},{"@type":"WebPage","@id":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html","url":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html","name":"Advanced Workout Plan | GNC","isPartOf":{"@id":"https:\/\/development.gnc.com\/learn\/#website"},"primaryImageOfPage":{"@id":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#primaryimage"},"image":{"@id":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#primaryimage"},"thumbnailUrl":"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2023\/02\/Advanced-Workout-Plan.jpg","datePublished":"2022-05-10T17:02:44+00:00","dateModified":"2023-03-15T14:18:03+00:00","description":"If you\u2019re looking to ramp up your fitness and exercise routine and weight loss program, try this advanced workout plan.","breadcrumb":{"@id":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#primaryimage","url":"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2023\/02\/Advanced-Workout-Plan.jpg","contentUrl":"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2023\/02\/Advanced-Workout-Plan.jpg","width":880,"height":572,"caption":"Advanced-Workout-Plan"},{"@type":"BreadcrumbList","@id":"https:\/\/development.gnc.com\/learn\/wellness\/advanced-workout-plan-total-lean.html#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Learn","item":"https:\/\/development.gnc.com\/learn\/"},{"@type":"ListItem","position":2,"name":"wellness","item":"https:\/\/development.gnc.com\/learn\/wellness"},{"@type":"ListItem","position":3,"name":"Advanced Workout Plan"}]},{"@type":"WebSite","@id":"https:\/\/development.gnc.com\/learn\/#website","url":"https:\/\/development.gnc.com\/learn\/","name":"GNC","description":"","publisher":{"@id":"https:\/\/development.gnc.com\/learn\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/development.gnc.com\/learn\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/development.gnc.com\/learn\/#organization","name":"GNC","url":"https:\/\/development.gnc.com\/learn\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/development.gnc.com\/learn\/#\/schema\/logo\/image\/","url":"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2022\/08\/GNC-Logo-3.svg","contentUrl":"https:\/\/development.gnc.com\/learn\/wp-content\/uploads\/2022\/08\/GNC-Logo-3.svg","width":100,"height":31,"caption":"GNC"},"image":{"@id":"https:\/\/development.gnc.com\/learn\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/development.gnc.com\/learn\/#\/schema\/person\/8c07155f95541bf6c82154daf6af06a5","name":"GNC Staff","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/development.gnc.com\/learn\/#\/schema\/person\/image\/","url":"https:\/\/gncholdings.wpengine.com\/wp-content\/uploads\/2022\/12\/cropped-GNC-LiveWell-PMS185_GNC_Logo_Red_1-1-96x96.webp","contentUrl":"https:\/\/gncholdings.wpengine.com\/wp-content\/uploads\/2022\/12\/cropped-GNC-LiveWell-PMS185_GNC_Logo_Red_1-1-96x96.webp","caption":"GNC Staff"},"description":"Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum.","url":"https:\/\/development.gnc.com\/learn\/author\/gncstaff"}]}},"_links":{"self":[{"href":"https:\/\/development.gnc.com\/learn\/wp-json\/wp\/v2\/posts\/15289"}],"collection":[{"href":"https:\/\/development.gnc.com\/learn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/development.gnc.com\/learn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/development.gnc.com\/learn\/wp-json\/wp\/v2\/users\/27"}],"replies":[{"embeddable":true,"href":"https:\/\/development.gnc.com\/learn\/wp-json\/wp\/v2\/comments?post=15289"}],"version-history":[{"count":0,"href":"https:\/\/development.gnc.com\/learn\/wp-json\/wp\/v2\/posts\/15289\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/development.gnc.com\/learn\/wp-json\/wp\/v2\/media\/15290"}],"wp:attachment":[{"href":"https:\/\/development.gnc.com\/learn\/wp-json\/wp\/v2\/media?parent=15289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/development.gnc.com\/learn\/wp-json\/wp\/v2\/categories?post=15289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/development.gnc.com\/learn\/wp-json\/wp\/v2\/tags?post=15289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}