Program Description
Beginner fitness program to condition the body and minimize risk of injury while building muscle.
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 09, 2025 06:39
- Last EditedJun 18, 2025 11:42

Summary
Embark on an 8-week journey with LeanSL Phase 1, designed to sculpt your physique and boost your strength. This program features three focused training days each week, combining cardio and resistance exercises that target all major muscle groups. You'll engage in a variety of movements, from bodyweight squats to machine-based leg extensions, ensuring a balanced approach to fitness. Get ready to build lean muscle and increase your endurance in a supportive and motivating environment!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Walk1 Set
6 mins
-
2
Elliptical1 Set
4 mins
-
3
Half-Squat 2 Sets
12 Reps
-
4
Squat (Bodyweight)2 Sets
10 Reps
-
5
Leg Extension3 Sets
8 Reps
-
6
Leg Curl3 Sets
8 Reps
-
7
Leg Press2 Sets
10 Reps
-
8
Shoulder Press (Machine)2 Sets
2 Sets
4 Reps
6 Reps
-
-
9
Bench Press (Smith Machine)3 Sets
8 Reps
-
10
Seated Row (Cable)1 Set
2 Sets
10 Reps
8 Reps
-
-
11
Bicep Curl (Barbell)2 Sets
8 Reps
-
12
Tricep Pushdown (Cable)2 Sets
10 Reps
-
Day 2
1
Walk1 Set
6 mins
-
2
Elliptical1 Set
4 mins
-
3
Half-Squat 2 Sets
12 Reps
-
4
Squat (Bodyweight)2 Sets
10 Reps
-
5
Leg Extension3 Sets
8 Reps
-
6
Leg Curl3 Sets
8 Reps
-
7
Leg Press2 Sets
10 Reps
-
8
Shoulder Press (Machine)2 Sets
2 Sets
4 Reps
6 Reps
-
-
9
Bench Press (Smith Machine)3 Sets
8 Reps
-
10
Seated Row (Cable)1 Set
2 Sets
10 Reps
8 Reps
-
-
11
Bicep Curl (Barbell)2 Sets
8 Reps
-
12
Tricep Pushdown (Cable)2 Sets
10 Reps
-
Day 3
1
Walk1 Set
6 mins
-
2
Elliptical1 Set
4 mins
-
3
Half-Squat 2 Sets
12 Reps
-
4
Squat (Bodyweight)2 Sets
10 Reps
-
5
Leg Extension3 Sets
8 Reps
-
6
Leg Curl3 Sets
8 Reps
-
7
Leg Press2 Sets
10 Reps
-
8
Shoulder Press (Machine)2 Sets
2 Sets
4 Reps
6 Reps
-
-
9
Bench Press (Smith Machine)3 Sets
8 Reps
-
10
Seated Row (Cable)1 Set
2 Sets
10 Reps
8 Reps
-
-
11
Bicep Curl (Barbell)2 Sets
8 Reps
-
12
Tricep Pushdown (Cable)2 Sets
10 Reps
-