Lean and Burn

Transform your physique with the Lean and Burn program, a comprehensive 16-week journey designed for those ready to shed excess weight while building lean muscle. Comprising three intense sessions per week, this program targets major muscle groups with a focus on compound movements and isolation exercises, including barbell and dumbbell lifts. With a balanced approach to strength training, you'll enhance your endurance and sculpt your body effectively. Get ready to push your limits and achieve your fitness goals!

The training program I made is to achieve a balanced development of strength, muscle mass (hypertrophy), and fat loss through a structured split routine.
Overall, the program is designed to build a strong, lean, and athletic body while enhancing performance and aesthetic goals.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Incline Chest Fly (Dumbbell)

Bicep Curl (EZ Bar)

Alternating Dumbbell Curl

Hammer Curl

Chest+Bicep

Lat Pulldown

Barbell Row

Dip (Bodyweight)

Single Arm Pushdown

Skull Crusher (Barbell)

Back + Tricep

Seated Shoulder Press (Dumbbell)

Military Press (Barbell)

Lateral Raise (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

shoulders + Legs

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Chest Fly (Machine)

Preacher Curl (EZ Bar)

Concentration Curl

Chest + Bicep

Seated Row (Cable)

Single Arm Row (Dumbbell)

Deadlift (Barbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Dumbbell)

Front Raise

Leg Press

Hack Squat

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