30 Minute Full Body Muscle Building Workout At Home | LEAN GAINS DAY 1

Kick off your Lean Gains journey with this powerful Day 1 workout! This 30-minute full-body strength session is designed to push you harder as the time gets shorter and the weights get heavier. Grab your dumbbells, find your focus, and let’s get strong!

#leangains #strengthtrainingforwomen #garagefitnessgirl
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W O R K O U T

Complete the superset (pair of movements) as follows:
Set 1: 45 secs work/15 secs rest
Set 2: 40 secs work/15 secs rest
Set 3: 35 secs work/
*30 seconds rest between supersets

I used a bench + a set of 6kg/12 lbs, 8kg/17.5 lbs, 10kg/22Lbs, 12.5kg/27.5 lbs, 15kg/33 lbs, 17.5kg/38.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

Superset 1

Set 1
Back Squat | 15kg/33 lbs
Alt Clean & Jerk | 10kg/22Lbs

Set 2
Back Squat | 15kg/33 lbs
Alt Clean & Jerk | 10kg/22Lbs

Set 3
Back Squat | 17.5kg/38.5 lbs
Alt Clean & Jerk | 12.5kg/27.5 lbs
.
Superset 2

Set 1
Alt Kickstand Deadlift | 12.5kg/27.5 lbs
Split Stance Press | 6kg/12 lbs

Set 2
Alt Kickstand Deadlift | 12.5kg/27.5 lbs
Split Stance Press | 6kg/12 lbs

Set 3
Alt Kickstand Deadlift | 15kg/33 lbs
Split Stance Press | 8kg/17.5 lbs
.
Superset 3

Set 1
Double Pulse Reverse Lunge | 8kg/17.5 lbs
Bench Supported DB Row | 8kg/17.5 lbs

Set 2
Double Pulse Reverse Lunge | 8kg/17.5 lbs
Bench Supported DB Row | 8kg/17.5 lbs

Set 3
Double Pulse Reverse Lunge
Bench Supported DB Row | 10kg/22Lbs
.
Superset 4
Set 1
Hip Thrust | 15kg/33 lbs
Dips

Set 2
Hip Thrust | 15kg/33 lbs
Dips

Set 3
Hip Thrust | 17.5kg/38.5 lbs
Dips
.
Finisher 3 x 30
Kneeling Speed Curls | 6kg/12 lbs
DB Flutter Kicks | 6kg/12 lbs
*Workout Complete 🔥Burn 225 Calories
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L E A N G A I N S: Your 6-Week Strength & Muscle-Building Program

Welcome to Lean Gains, a 6-week, 3-day-per-week strength and muscle-building program designed to help you get lean, strong, and confident. This series uses a pyramid and reverse pyramid training format to challenge your muscles and push your limits.

How It Works:
•In the pyramid format, you’ll aim to increase the weight as the work time decreases, focusing on quality over quantity.

•Good form is key—prioritize controlled, effective movements over lifting too heavy with bad form.

Recommended Schedule:

To maximize recovery and results, perform workouts on alternate days, such as Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday.

For Best Results:

Walk daily: Incorporate 30 minutes of walking at a time that suits you to boost recovery and overall health.

Track your protein intake: Protein is essential for building lean muscle—make it a priority in your diet.

Measure your progress: Record the weights and reps for each exercise. Tracking is the key to improving strength over time.

Above all, enjoy the process, have fun, and celebrate every step of your strength-building journey! Let’s get to work!
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🤳S  O C I A L S

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D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

Thank You For Following Along
Penny xo