Program Description
The Lean Definition Protocol is a dynamic 4-week program designed to sculpt your physique through a blend of bodyweight and dumbbell exercises. With 20 training days packed into just 30 minutes each, you'll engage in effective supersets that target all major muscle groups while enhancing your athletic performance. This beginner-friendly routine requires minimal equipment, making it perfect for your garage gym. Get ready to build lean muscle and boost your fitness level with every session!
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedJan 02, 2026 04:50
- Last EditedJan 02, 2026 05:02
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11%
Triceps
9.6%
Quadriceps
9.6%
Abs
9.6%
Upper Back
9.6%
Glutes
7.5%
Hamstrings
7.5%
Chest
6.8%
Other
6.8%
Lats
6.8%
Biceps
6.2%
Middle Delts
4.1%
Adductors
2.1%
Forearms
1.4%
Rear Delts
1.4%
