# Lean Build

## 01 Upper Body Aesthetics

### Workout

- 3 × 8-12+ Pike Push-Up
- 3 × 10-15+ Push-Up
- 3 × 12-15+ Row (Doorframe)
- 3 × 2-15+ Triceps Dip - Machine


## 02 Lower Body & Core

### Workout

- 3 × 15-20 Bodyweight Squat
- 3 × 10-12 Split Squat (Bulgarian)
- 3 × 12-24 Glute Bridge (Single-Leg)
- 3 × 45-60s Plank
- 3 × 12-15 Mountain Climber


## 03 Upper Body Focus (Hypertrophy & Shoulder Width)

### Workout

- 3 × 8-12 Push-Up (Decline)
- 3 × 8-10 Pike Push-Up
- 3 × 15 Cobra Stretch
- 3 × 8-12 Push-Up (Diamond)


## 04 Lower Body, Abs & Conditioning

### Workout

- 3 × 10-12 Split Squat (Bulgarian)
- 3 × 20s Glute Bridge Hold
- 3 × 12-15 Lunge (Walking)
- 3 × 15-20 Bicycle Crunch
- 3 × 30-45s Side Plank