Workouts - Complete Training Programs & Exercises | LeanFFMI

πŸ‹οΈ Workouts

Complete library of training programs, exercises, and workout guides for all goals and experience levels

By Goal

🎯

Body Recomposition Workouts

Build muscle and lose fat simultaneously with specialized training programs.

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Calisthenics Programs

Bodyweight training programs for building strength and muscle without equipment.

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Fat Loss Workouts

Training programs optimized for fat loss while preserving muscle mass.

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Muscle Building Workouts

Hypertrophy-focused programs for maximizing muscle growth naturally.

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Powerlifting Programs

Specialized programs for increasing squat, bench press, and deadlift strength.

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Strength Training Programs

Build maximum strength with proven strength-focused training protocols.

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By Muscle Group

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Arm Workouts

Complete biceps and triceps training programs for building bigger, stronger arms.

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Back Workouts

Build a thick, wide back with comprehensive back training programs.

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Chest Workouts

Develop a full, powerful chest with targeted pressing movements.

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Core Workouts

Build core strength and stability with comprehensive ab and core training.

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Leg Workouts

Complete lower body training for building powerful quads, glutes, and hamstrings.

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Shoulder Workouts

Build broad, strong shoulders with comprehensive deltoid training.

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Home Workouts

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Bodyweight Training

Build strength and muscle using only your bodyweightβ€”no equipment needed.

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Home Gym Guide

Complete guide to setting up and training in your home gym effectively.

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Minimal Equipment Workouts

Effective programs with just dumbbells, resistance bands, or pull-up bar.

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Resistance Band Workouts

Complete training programs using resistance bands for all muscle groups.

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Workout Programs

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3 Day Split

Efficient 3-day training programs for building muscle and strength.

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5 Day Split

Advanced 5-day splits for serious lifters and muscle-building focus.

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Advanced Programs

High-volume programs for experienced lifters (3+ years training).

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Beginner Workout Programs

Perfect starting programs for beginners (0-6 months experience).

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Full Body Workouts

Complete full body training programs hitting all muscles in one session.

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Intermediate Programs

Programs for lifters with 6 months to 3 years of training experience.

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Push Pull Legs

Classic PPL split for building muscle and strength efficiently.

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Upper Lower Split

Effective 4-day upper/lower split for intermediate and advanced lifters.

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Workout Techniques

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Drop Sets

Maximize muscle fatigue with strategic weight reductions for hypertrophy.

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Progressive Overload

The fundamental principle for building strength and muscle over time.

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Pyramid Training

Increase weight while decreasing reps for strength and hypertrophy.

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Rest Pause Training

Extend sets beyond failure with short rest periods for maximum growth.

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Supersets

Perform two exercises back-to-back for increased intensity and efficiency.

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Time Under Tension

Control tempo to maximize muscle growth through increased time under load.

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