Lean & Built

**Lean & Built** is a comprehensive 6-week program designed to sculpt your physique and enhance your strength. With six days of targeted workouts each week, you'll focus on both upper and lower body strength while incorporating metabolic conditioning for optimal fat loss. This program combines classic lifts like the bench press and squats with supersets and core work, ensuring a balanced approach to building lean muscle. Get ready to challenge yourself and achieve a stronger, more defined body!

A strength-focused fat-loss program designed to help you lean out, maintain (and grow!) muscle, and bring up your chest while reducing belly fat. Perfect for 4 lifting days + 1 cardio day.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Build a baseline, sharpen form, activate muscle, and ease into conditioning without hitting failure

Bench Press (Barbell)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Plank

Incline Treadmill Walk (5–10 Incline, 3.0 Speed)

Upper Body (Strength Focus)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Standing Calf Raise

Side Plank

 Lower Body (Strength Focus)

Walk

(opt.) Rest/Light Active Rest

Lat Pulldown

Lateral Raise (Dumbbell)

Push Up

Hanging Leg Raise

Upper Body (Metabolic Focus)

Goblet Squat

Leg Curl

Walking Lunge (Dumbbell)

Kettlebell Swing

 Lower Body (Metabolic Focus)

Sprint

Cardio (Primary HIIT + Core)

 Push slightly heavier than Week 1. Improve form, strength, and RPE.

Add load, especially to squats and RDLs. Core tight, hips active.



 Superset-style training with elevated heart rate. Shoulder + chest pump.

You stop 2–3 reps shy of failure
You're working moderately hard, but with perfect form


Slightly lower weights or reps on compound lifts, maintain moderate to high RPE on accessory/core, 

Step-Up (Weighted)

Wood Chop

Maximize pressing and pulling strength; use lower reps and heavier loads. You’ll go heavier than W3

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Stimulate muscle with moderate-to-heavy loads, but avoid going to failure. Focus on clean reps

0 reviews for Lean & Built