Change Your Life
Lean Muscle with Ellen Nieman
“I’ll start tomorrow” “It’s too late for me to start.” “I’ll never look as good as them.” Any of these sound familiar? We’ve all been there. It’s time to change these negative thoughts & turn them into a positive. Start today... more
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Sessions (50)
+45 sessions more
Details
Category
Weight Lifting, Lower Body, Upper Body, Full Body
Duration
12 weeks, 5 days/week, 45-60 min
Level
All Levels
Equipment
Full Gym
Location
Gym
Frequently Asked Questions
What are the goals of this program?
Increase overall lean muscle mass
Get lean and burn fat
Build core strength
Improve posture
What’s the schedule?
5-day split
Example schedule:
Monday: Upper body
Tuesday: Lower body
Wednesday: Rest
Thursday: Upper body
Friday: Lower Body
Saturday: Rest
Sunday: Full body
This is just an example of how to split up the workouts. You can split them up however you would like to best fit your schedule.
Is there cardio?
Perform cardio 2x a week. Pick which days work best for you.
Option:
HIIT: 15 minutes (circuits, sprints)
LISS: 30 minutes (incline walk, stairmaster)
Is there core training?
Yes!
Perform 2x a week (pick which days work best for you)
10 MINUTE CIRCUIT
30 seconds on, 30 seconds off
Crunches
Leg Raises
Russian Twists
Plank
Bicycle Crunches
Flutter Kicks
Glute Bridges
V-Ups
Windshield Wipers
Boat Hold
Frequently Asked Questions
What are the goals of this program?
Increase overall lean muscle mass
Get lean and burn fat
Build core strength
Improve posture
What’s the schedule?
5-day split
Example schedule:
Monday: Upper body
Tuesday: Lower body
Wednesday: Rest
Thursday: Upper body
Friday: Lower Body
Saturday: Rest
Sunday: Full body
This is just an example of how to split up the workouts. You can split them up however you would like to best fit your schedule.
Is there cardio?
Perform cardio 2x a week. Pick which days work best for you.
Option:
HIIT: 15 minutes (circuits, sprints)
LISS: 30 minutes (incline walk, stairmaster)
Is there core training?
Yes!
Perform 2x a week (pick which days work best for you)
10 MINUTE CIRCUIT
30 seconds on, 30 seconds off
Crunches
Leg Raises
Russian Twists
Plank
Bicycle Crunches
Flutter Kicks
Glute Bridges
V-Ups
Windshield Wipers
Boat Hold
Features that support your success
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Chat
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Comments
G
Gina • 1mo ago
Worked up a great sweat. Recently switched to this from HIIT workouts and was worried I wouldn’t feel as tired- I was wrong!
J
Joana • 1mo ago
Really like the sequence of sets and the timing of the rest works for me great 👌
A
Alyssa • 1mo ago
Love this one
J
Josi • 2mo ago
Great workout! A nice change up from what I usually do and challenges me more!
C
Casey • 2mo ago
Ending with split squats = brutal
C
Casey • 2mo ago
🔥🔥🔥💥