Lean Lines: 4-Week Model Aesthetic Blueprint
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
HIIT (High-Intensity Interval Training)
Fitness Level
Intermediate
Program Duration
4-Week
Days Per Week
5 Days/week
Time Per Workout
30-40 minutes
Equipment Required
Resistance Bands, Light Dumbbells
Target Gender
Female
Create lean definition with lightweight resistance and metabolic toning.
This aesthetically focused program uses high reps, minimal rest, and sculpting techniques to shape long, lean muscles with a "model look" vibe.
Day 1 – Lower Body + Core
| Exercise | Sets | Reps |
| Dumbbell Goblet Squat | 3 | 20 |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Dumbbell Romanian Deadlift | 3 | 20 |
| Banded Glute Bridge | 3 | 30 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Side Plank Leg Raises | 3 | 15 |
| Banded Glute Kickbacks | 3 | 12-15 |
| Plank | 3 | 1 |
| Ab Wheel Rollout | 3 | 20 |
| Bird Dog | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
Day 2 – Upper Body Burn
| Exercise | Sets | Reps |
| Dumbbell Lateral Raise | 3 | 20 |
| Dumbbell Front Raise | 3 | 20 |
| Overhead Triceps Extension | 3 | 20-25 |
| Arnold Press | 3 | 10-12 |
| Seated Bicep Curl With Resistance Band | 3 | 12-15 |
| Hammer Curl | 3 | 20 |
| Resistance Band Pull Apart | 3 | 25 |
| band assisted pull up | 3 | 5-8 |
| Ab Roller Crunch | 3 | 15 |
| Plank Knee to Elbow | 3 | 60 sec |
| cat cow | 3 | 15-20 |
| Lying Upper Body Rotation | 3 | 10-12 |
Day 3 – Glute & Thigh Sculpt
| Exercise | Sets | Reps |
| Dumbbell Bulgarian Split Squat | 3 | 8-12 per leg |
| Banded Glute Kickbacks | 3 | 30 each leg |
| Dumbbell Goblet Squat | 3 | 20 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Resistance Band Lateral Walk | 3 | 20 steps per side |
| Dumbbell Romanian Deadlift | 3 | 15 |
| Lying Floor Leg Raise | 3 | 30 |
| Reverse Plank Kicks | 3 | 20 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Floor Hyperextension | 3 | 30 sec |
| Standing Toe Touches | 3 | 15-20 sec |
Day 4 – Core + Mobility
| Exercise | Sets | Reps |
| Hanging Side Knee Raises | 3 | 12 |
| Ab Roller Crunch | 3 | 15 |
| Russian Twist | 3 | 20 |
| Half Wipers | 3 | 15 |
| Bird Dog | 3 | 12-15 |
| cat cow | 3 | 15-20 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Seated Toe Touches | 3 | 10-12 per leg |
| Lying Upper Body Rotation | 3 | 10-12 |
| Standing side Toe Touch | 3 | 20 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Bow Yoga Pose | 3 | 20-30 sec |
| Dhanurasana Rocking Bow Pose | 3 | 20-30 sec |
Day 5 – Full Body Toning Circuit
| Exercise | Sets | Reps |
| Resistance Band Hip Thrust | 3 | 12-15 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Dumbbell Lateral to Front Raise | 3 | 10-12 |
| Cable Donkey Kickback | 3 | 12-15 |
| Glute Bridge One Leg on Bench | 3 | 12-15 |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Push Up with Rotation | 3 | 12 |
| Plank Jacks Extended Leg | 3 | 20 |
| Bird Dog | 3 | 12-15 |
| Floor Hyperextension | 3 | 12-15 |
| Standing Toe Up Achilles Stretch | 3 | Hold 30 sec |
