Lean Machine: Shred & Performance Sculptor
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
CrossFit
Fitness Level
Intermediate
Program Duration
6-Week
Days Per Week
5 Days/week
Time Per Workout
30-40 minutes
Equipment Required
Dumbbells, Kettlebell, Open Field
Target Gender
Other
Sculpt lean muscle while enhancing speed, endurance, and athletic performance.
A fusion of power-based resistance training, speed drills, and endurance conditioning. Lean Machine is engineered to build an athletic physique with functional explosiveness. Features strategic circuits and plyometrics, ideal for those chasing lean mass and peak athleticism.
Power + Sprint Conditioning
| Exercise | Sets | Reps |
| Dumbbell Jump Squat | 3 | 8-10 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| Run in Place | 3 | 1 |
| Single Leg Broad Jump | 3 | 6-8 per leg |
| Plank | 3 | 1 |
| Russian Twist | 3 | 20 |
| Bird Dog | 3 | 12-15 |
Athletic Full Body Strength
| Exercise | Sets | Reps |
| Thruster | 3 | 8-10 |
| Pull up | 3 | 6-10 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| step up | 3 | 15 |
| Glute Bridge | 3 | 12-15 |
| Plank Knee to Elbow | 3 | 15 |
| Superman exercise | 3 | 12-15 |
Sprint & Core Accelerator
| Exercise | Sets | Reps |
| Band Assisted Sprinter Run | 3 | 50 meters |
| High Knees | 3 | 30 seconds |
| Mountain Climber | 3 | 20 |
| Lying Floor Leg Raise | 3 | 15 |
| Bird Dog | 3 | 12-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Supine Spinal Twist | 3 | 15-30 sec |
Plyo + Resistance Power Circuit
| Exercise | Sets | Reps |
| Jump Squat | 3 | 8-12 |
| Kettlebell Swings | 3 | 12-15 |
| push up | 3 | 15 |
| Banded Glute Kickbacks | 3 | 12-15 |
| Shoulder Tap Push up | 3 | 12-15 |
| Jack Knife Sit Up | 3 | 12 |
| Standing Cross Leg Hamstring Stretch | 3 | Hold 30 sec |
Lean Machine Athlete Flow
| Exercise | Sets | Reps |
| Power Skips | 3 | 10-12 |
| Barbell Clean and Press | 4 | 6-8 |
| Single Leg Broad Jump | 3 | 6-8 per leg |
| Side Plank Knee to Elbow | 3 | 12 |
| Lying Floor Leg Raise | 3 | 15 |
| Russian Twist | 3 | 20 |
| Bird Dog | 3 | 12-15 |
