4 weeks3 days / weekLevel: Beginner

Lean Ignite

Four weeks to build the habit and learn the lifts properly.

A full-body system for anyone starting, restarting, or coming back after a long break. Every session hits the whole body, so missing one day does not cost you a muscle group. The compound lifts are taught with cues and common mistakes before load is ever added, and the calorie target comes from your own BMR rather than a generic number.

Sample week

Week 1Week 2Week 3Week 4

Week 1 · Day 1

Full body A

Squat pattern + horizontal push/pull
  • Barbell Full Squat

    Barbell Full Squat

    Quadriceps

    3 × 6-8

  • Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    Chest

    3 × 6-8

  • Bent Over Barbell Row

    Bent Over Barbell Row

    Middle back

    3 × 8-10

  • Romanian Deadlift

    Romanian Deadlift

    Hamstrings

    3 × 8-10

  • Plank

    Plank

    Abdominals

    3 × 30

  • Running, Treadmill

    Running, Treadmill

    Quadriceps

    ×

Week 1

Day 1

Full body A

6 movements

Day 2

Full body B

6 movements

Day 3

Full body C

7 movements

Day 4

Rest

Day 5

Rest

Day 6

Rest

Day 7

Rest