Program Description
To get lean and build cardio endurance
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 19, 2025 12:19
- Last EditedJun 18, 2025 12:30

Summary
Transform your physique with the **Get Lean** program, an 8-week journey designed to sculpt and define your body. Committing just 4 days a week, you'll engage in targeted upper and lower body workouts that combine strength training with cardio to maximize fat loss while building lean muscle. Each session is carefully structured to challenge your limits, featuring exercises like Dumbbell Incline Bench Press and Hack Squats, ensuring a comprehensive approach to your fitness goals. Get ready to unleash your potential and achieve the leaner, stronger physique you've always wanted!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Rear Delt Fly (Machine)
3
-
5
Upright Row (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Bicep Curl (Machine)
3
-
8
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Seated Row (Cable)3 Sets
-
3
Chest Fly (Cable)3 Sets
-
4
Rear Delt Fly (Machine)3 Sets
-
5
Upright Row (Cable)3 Sets
-
6
Tricep Rope Push Down (Cable)3 Sets
-
7
Bicep Curl (Machine)3 Sets
-
8
Cardio1 Set
-
Day 2
1
Hack Squat3 Sets
-
2
Leg Curl3 Sets
-
3
Split Squat (Dumbbell)3 Sets
-
4
Single Leg Calf Raise (Weighted)3 Sets
-
5
Back Extension (Weighted)3 Sets
-
Day 3
1
Wide Grip Lat Pulldown3 Sets
-
2
Bench Press (Barbell)3 Sets
-
3
Chest Fly (Machine)3 Sets
-
4
Seated Row (Machine)3 Sets
-
5
Lateral Raise (Dumbbell)3 Sets
-
6A
Hammer Curl (Dumbbell)3 Sets
-
6B
Skull Crusher (Barbell)3 Sets
-
7
Cardio1 Set
-
Day 4
1
Romanian Deadlift (Barbell)3 Sets
-
2
Leg Extension3 Sets
-
3A
Hip Adductor (Machine)3 Sets
-
3B
Hip Abductor (Machine)3 Sets
-
4
Seated Calf Raise3 Sets
-
5
Hip Thrust (Machine)3 Sets
-