Lean Muscle - SUN

Program Brief:

This 4-day gym program is designed for intermediate lifters aiming to build lean muscle, burn fat, and enhance lower-body and core strength. It balances compound lifts, hypertrophy work, and functional training while prioritizing joint- and back-friendly exercises.

Key features:

Leg & Calf Mass Focus: Twice-weekly targeted lower body volume for growth and definition.

Upper Body Strength & Biceps Development: Includes push/pull splits with elbow-friendly alternatives.

Core/Abs Integration: Core exercises 2–3x/week to improve midsection definition and stability without compromising recovery.

Progressive Overload & Drop Sets: Structured for continuous strength and size gains while supporting fat loss.

Optional Finishers & Conditioning: Short metabolic finishers enhance calorie burn, promoting lean physique development.

Flexible Alternatives: Exercises provided to accommodate joint, back, or equipment limitations.

This program is ideal for those who want efficient, science-based workouts that maximize muscle gain, fat loss, and core strength within ~45–55 minutes per session.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Cardio

Leg Raise (Captain's Chair)

Upper Push- Chest Shoulder Tri

Front Squat (Barbell)

Romanian Deadlift (Trap Bar)

Bulgarian Split Squat (Dumbbell)

Glute Bridge (Barbell)

Calf Raise (Leg Press)

Seated Calf Raise

Ab Wheel

Kettlebell Swing

Lower Mass - Quad, Ham, Calves

Chest Supported Row (Machine)

Lat Pulldown

One Arm Bent Over Row

Pull-Up (Assisted)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Push Up

Wood Chop

Inverted Row

Hybrid Full Body

Landmine Push Press

Trap Bar Deadlift

Split Squat (Barbell)

Abs Crunch (Weighted)

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