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Lean bean
by Ashley M.
1 athletes joined
Program Description
Maintain weight while getting toned
Program Overview
Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 19, 2024 01:19
Last Edited
May 21, 2024 11:52
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Week 1
1 / 4 Weeks
Day 1
1
Leg Press
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6
@6
@6
2
Hamstring Curl
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
3
Back Extension
1 Set
2 Sets
10 Reps
8 Reps
@6
@6
4
Squat (Barbell)
2 Sets
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@6
@6
@6
5
Hip Thrust (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@6
@6
@7
Day 2
1
Clean and Press
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@6
@6
@6
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@6
@6
@6
3
Arnold Press
1 Set
3 Sets
10 Reps
8 Reps
@6
@6
4
Pec Deck (Machine)
2 Sets
1 Set
8 Reps
10 Reps
@6
@6
5
Tricep Extension (Cable)
3 Sets
10 Reps
@6
6
Dip (Assisted)
3 Sets
8 Reps
@6
Day 3
1
T-Bar Row
2 Sets
2 Sets
8 Reps
6 Reps
@6
@6
2
Face Pull
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
3
Barbell Row
1 Set
3 Sets
8 Reps
6 Reps
@6
@6
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@6
@6
5
Seated Row (Cable)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@6
Day 4
1
Run
1 Set
25 mins
2
Plank
1 Set
1 Set
1 Set
1 mins
45 mins
30 mins
3
Abs Crunch (Weighted)
1 Set
2 Sets
20 Reps
15 Reps
4
Bicycle Crunch
3 Sets
15 Reps
Day 1
1
Leg Press
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Hamstring Curl
2 Sets
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@7
@7
@7
3
Back Extension
1 Set
2 Sets
10 Reps
8 Reps
@7
@7
4
Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7
@7
5
Hip Thrust (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@7
@7
Day 2
1
Clean and Press
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7
@7
@7
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7
@7
@7
3
Arnold Press
1 Set
3 Sets
10 Reps
8 Reps
@7
@7
4
Pec Deck (Machine)
2 Sets
1 Set
8 Reps
10 Reps
@7
@7
5
Tricep Extension (Cable)
3 Sets
10 Reps
@7
6
Dip (Assisted)
3 Sets
8 Reps
@7
Day 3
1
T-Bar Row
2 Sets
2 Sets
8 Reps
6 Reps
@7
@7
2
Face Pull
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
3
Barbell Row
1 Set
3 Sets
8 Reps
6 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
5
Seated Row (Cable)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
Day 4
1
Run
1 Set
25 mins
2
Plank
1 Set
1 Set
1 Set
1 mins
45 mins
30 mins
3
Abs Crunch (Weighted)
1 Set
2 Sets
20 Reps
15 Reps
4
Bicycle Crunch
3 Sets
15 Reps
Day 1
1
Leg Press
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6
@6
@6
2
Hamstring Curl
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
3
Back Extension
1 Set
2 Sets
10 Reps
8 Reps
@6
@6
4
Squat (Barbell)
2 Sets
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@6
@6
@6
5
Hip Thrust (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@6
@6
@7
Day 2
1
Clean and Press
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@6
@6
@6
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@6
@6
@6
3
Arnold Press
1 Set
3 Sets
10 Reps
8 Reps
@6
@6
4
Pec Deck (Machine)
2 Sets
1 Set
8 Reps
10 Reps
@6
@6
5
Tricep Extension (Cable)
3 Sets
10 Reps
@6
6
Dip (Assisted)
3 Sets
8 Reps
@6
Day 3
1
T-Bar Row
2 Sets
2 Sets
8 Reps
6 Reps
@6
@6
2
Face Pull
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
3
Barbell Row
1 Set
3 Sets
8 Reps
6 Reps
@6
@6
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@6
@6
5
Seated Row (Cable)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@6
Day 4
1
Run
1 Set
25 mins
2
Plank
1 Set
1 Set
1 Set
1 mins
45 mins
30 mins
3
Abs Crunch (Weighted)
1 Set
2 Sets
20 Reps
15 Reps
4
Bicycle Crunch
3 Sets
15 Reps
Day 1
1
Leg Press
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6
@6
@6
2
Hamstring Curl
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
3
Back Extension
1 Set
2 Sets
10 Reps
8 Reps
@6
@6
4
Squat (Barbell)
2 Sets
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@6
@6
@6
5
Hip Thrust (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@6
@6
@7
Day 2
1
Clean and Press
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@6
@6
@6
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@6
@6
@6
3
Arnold Press
1 Set
3 Sets
10 Reps
8 Reps
@6
@6
4
Pec Deck (Machine)
2 Sets
1 Set
8 Reps
10 Reps
@6
@6
5
Tricep Extension (Cable)
3 Sets
10 Reps
@6
6
Dip (Assisted)
3 Sets
8 Reps
@6
Day 3
1
T-Bar Row
2 Sets
2 Sets
8 Reps
6 Reps
@6
@6
2
Face Pull
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
3
Barbell Row
1 Set
3 Sets
8 Reps
6 Reps
@6
@6
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@6
@6
5
Seated Row (Cable)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@6
Day 4
1
Run
1 Set
25 mins
2
Plank
1 Set
1 Set
1 Set
1 mins
45 mins
30 mins
3
Abs Crunch (Weighted)
1 Set
2 Sets
20 Reps
15 Reps
4
Bicycle Crunch
3 Sets
15 Reps