Lean Program Overview
This 8 week program is a fast-paced, endurance-focused training plan designed to help you build lean muscle, boost cardiovascular fitness, and feel strong and energized in just 30 minutes a day.
Table of Contents
Program details
Style: Strength & conditioning with a muscular endurance focus
Length: 8 weeks
Recommended Schedule: 5 days per week
Workout Time: 30 minutes per day
Equipment Needed:
- Dumbbells
- Resistance band
- Ankle weights
- Yoga block
- Exercise mat
Who this program is for
- Those looking to build lean, sculpted muscle
- Anyone wanting shorter, high-efficiency workouts
- Those wanting improved endurance and cardiovascular health
- Anyone looking to boost metabolism and overall conditioning
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How this program is structured
Workouts rotate between different training styles throughout the week to keep your body adapting:
- Higher-rep strength training for muscle endurance
- Hypertrophy-style workouts to build lean muscle
- Heavier lifting days to maintain strength
- Metabolic conditioning and HIIT sessions to improve cardio fitness
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What you’ll gain
- Lean muscle tone and full-body strength
- Improved muscular endurance
- Increased cardiovascular fitness
-
Higher daily energy levels
By the end of 8 weeks, you’ll feel leaner, stronger, and capable of pushing yourself further—without needing longer workouts.
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