LeanBuilt: 12-Week Strength & Shred

To help you shed fat, retain muscle, and build strength through structured full-body resistance training, daily movement, and smart nutrition, without extreme restrictions.
You’ll stay functional, energized, and lean with workouts that support long-term sustainability.

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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

Squat (Barbell)

Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Plank

Lat Pulldown

Dumbbell Row

Bicep Curl (Barbell)

Face Pull

Cycling

Walk

Lying Leg Raise

Russian Twist

Bird Dog

Romanian Deadlift (Barbell)

Walking Lunge

Glute Bridge (Dumbbell)

Hanging Leg Raise

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Dip (Bodyweight)

Clean Deadlift

Push Up

Seated Row (Cable)

Goblet Squat

Battle Ropes

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