Betty’s Lean Mean Training Routine

Transform your fitness journey with Betty’s Lean Mean Training Routine, a focused 12-week program designed for those ready to sculpt their physique. Committing just two days a week, you'll engage in a balanced mix of strength and cardio exercises, including Goblet Squats, Deadlifts, and a 1km Row, ensuring comprehensive muscle engagement. This program is perfect for building lean muscle and enhancing endurance, all while utilizing full gym equipment for optimal results. Get ready to push your limits and achieve your fitness goals!

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.

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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

1km Row

Goblet Squat

Overhead Press (Barbell)

Wide Grip Lat Pulldown

Incline Bench Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Leg Raise (Captain's Chair)

Deadlift (Barbell)

Squat (Smith Machine)

Seated Overhead Press (Dumbbell)

Single Arm Row (Dumbbell)

Lateral Raise (Cable)

Oblique Crunch

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