30 Minute Strength Training At Home | LEAN GAINS DAY 4

Day 4 is here, and we’re diving into powerful supersets with a descending time scheme designed to build lean muscle, power, and strength. Let’s push hard and make every second count—are you ready to crush it?

#strengthtrainingforwomen #buildmuscle #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: 35 secs work/20 secs rest
Set 3: 30 secs work/
*30 seconds rest between supersets

I used a heavy booty band + a set of 6kg/12 lbs, 8kg/17.5 lbs,10kg/22 lbs, 12.5kg/27.5 lbs, 15kg/32 lbs, 20kg/45 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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Superset 1

Set 1
1️⃣Front Hold Squat Pulse | 10kg/22 lbs
1️⃣Snatch | 10kg/22 lbs
.
Set 2
1️⃣Front Hold Squat Pulse | 12.5kg/27.5 lbs
1️⃣Snatch | 12.5kg/27.5 lbs
.
Set 3
1️⃣Front Hold Squat Pulse | 15kg/32 lbs
1️⃣Snatch  | 15kg/32 lbs
.
Superset 2

Set 1
2️⃣Sumo RDL | 8kg/17.5 lbs
2️⃣Alt Bicep Curl | 6kg/12 lbs
.
Set 2
2️⃣Sumo RDL | 10kg/22 lbs
2️⃣Alt Bicep Curl | 8kg/17.5 lbs
.
Set 3
2️⃣Sumo RDL | 12.5kg/27.5 lbs
2️⃣Alt Bicep Curl | 8kg/17.5 lbs
.
Superset 3

Set 1
3️⃣Static Lunge to Press | 6kg/12 lbs
3️⃣Static Lunge to Press | 6kg/12 lbs (Switch)
3️⃣Close Grip Row  | 15kg/32 lbs
.
Set 2
3️⃣Static Lunge to Press | 8kg/17.5 lbs
3️⃣Static Lunge to Press | 8kg/17.5 lbs (Switch)
3️⃣Close Grip Row  | 15kg/32 lbs
.
Set 3
3️⃣Static Lunge to Press | 10kg/22 lbs
3️⃣Static Lunge to Press | 10kg/22 lbs (Switch)
3️⃣Close Grip Row | 20kg/45 lbs
.
Superset 4

Set 1
4️⃣Banded Glute Bridge  | 15kg/32 lbs
4️⃣Lying Tri Extension | 6kg/12 lbs
.
Set 2
4️⃣Banded Glute Bridge | 20kg/45 lbs
4️⃣Lying Tri Extension | 6kg/12 lbs
.
Set 3
4️⃣Banded Glute Bridge | 20kg/45 lbs
4️⃣Lying Tri Extension | 6kg/12 lbs
.
Finisher 3 x 20 secs work/10 secs rest
1️⃣Fire Hydrant (L) side
2️⃣Fire Hydrant (R) side
3️⃣Banded Plank Jacks
*Workout Complete 🔥Burn 276 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