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Betty’s Lean Mean Training Routine
by Frank T.
14 athletes joined
Program Description
Full body routine to supplement a running program. Rep range is 8-12 apart from abs at the end of the session which is AMRAP = As Many Reps As Possible For 8-12 select a weight you can do around 10 reps for (quite challenging) and once you can achieve 3 sets of 12, move up a weight the next week.
Program Overview
Level
Beginner
Goal
Athletics, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Apr 07, 2024 09:57
Last Edited
May 21, 2024 01:09
down_app
Week 1
1 / 12 Weeks
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP