ChaLean Workout Schedule

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ChaLean Workout Schedule PDF

PDF NameChaLean Workout Schedule
Published/Updated On
Category
RegionGlobal
No. of Pages3
PDF Size0.20 MB
LanguageEnglish
Source(s) / Creditssoreyfitness.com

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ChaLean Workout Schedule PDF - Overview

ChaLean Workout Schedule – Here is the Schedule of ChaLean Workout of all the Three Phases, Each one of phases have 12 weeks workout schedule in three circuit format.

ChaLean Workout Schedule contains spaces for weight and reps for each Exercises, to give you the idea of your performance, so you can improve and workout with more confidence and motivation. ChaLEAN Extreme is a strength training programs.

The 90-day program is broken into three phases.

  • Burn Phase
  • Push Phase
  • Lean Phase

ChaLean Workout Schedule

Exercises in ChaLean Workout Schedule

Burn Phase of ChaLean Workout Schedule
Burn Circuit 1

  • Sumo Squat with Hip Lift
  • Lunge with Posterior Fly
  • Push-Up with Leg Lift
  • Dead Lift with Posterior Fly
  • Lunge with Core Rotation
  • Bench Press and Leg Lower
  • Squat with Side Bend
  • Forward-Lean Lunge With DBL Arm Posterior Fly
  • Chest Fly with Hip Lift

Burn Circuit 2

  • Sumo Squat with Bicep Curl
  • Lunge with One-Arm Tricep Extension
  • Dead Lift Row
  • Sumo Squat with Overhead Tricep Extension
  • Dead Lift with Double Row
  • Bowler’s Lunge with Single-Arm Row
  • Bicep Curls with Abductor Balance
  • Forward-Lean Lunge with Double Row
  • Triple-Threat Push-Ups

Burn Circuit 3

  • Sumo Squat with Overhead Press
  • Lunge with Calf Raise
  • Squat with Lateral Raise
  • Lunge with Frontal Press
  • Squat with Calf Raise
  • Sumo Squat with Delt Raises
  • Squat with Double Overhead Press
  • Lunge with Lateral Raise
  • Sumo Squat with Calf Raise

Push Phase of ChaLean Workout Schedule
Push Circuit 1

  • Standard Bicep Curl
  • Standard Squat
  • Single-Arm Bent-Over Tricep Extension
  • V-Press Biceps
  • Single-Leg Squat
  • Overhead Tricep Extension
  • Hammer Biceps
  • Heel Squat
  • Push-Ups

Push Circuit 2

  • Standard Overhead Press
  • Single-Leg Lunge
  • Standing Reverse Fly
  • Standing Arnold Press
  • Single-Leg Dead Lifts
  • Bent-Over Lat Raise
  • Frontal Shoulder Press
  • Single-Leg Tap Lunges
  • Lateral Delt Raise

Push Circuit 3

  • Sumo Squat
  • Single-Arm Row
  • Chest Fly
  • Bowler Lunge
  • Double-Arm Bent-Over Row
  • Bench Press
  • Single-Leg Sumo Squat
  • Reverse-Grip Bent-Over Row
  • Long-Arm Pullover

Lean Phase of ChaLean Workout Schedule
Lean Circuit 1

  • Single-Calf Raise, Bicep Curl
  • Tricep Push-Ups
  • Split Lunge with Biceps
  • Stationary Runner’s Lunge – Double Triceps
  • Bicep Curl with Hamstring Curl – Right and Left
  • Plank with Single-Tricep Extension
  • Reverse Lunge – Double-Arm Bicep Curl
  • Supine Tricep
  • Sumo Squat Calf Raise with Bicep Curl

Lean Circuit 2

  • Sumo Squat Anterior Delt Lift
  • Double-Arm Row – Single-Leg Lift with Band
  • Single Hamstring Curls, with Lateral Raise
  • Runner’s Lunge with Double-Arm Row
  • Lateral Raise with Adbuction with Bands
  • Plank with Single-Arm Row
  • Reverse Lunge – Lateral Raise
  • Posterior Deltoid Raise with Leg Lift
  • Squat with Double-Arm Anterior Delt Lift

Lean Circuit 3

  • Squat with Cross-Body Chop
  • Reverse Lunge and Arnold Press
  • Chest Fly with Hip Lift
  • Kneeling Overhead Press and Center Crunch
  • Push-Up Side Planks
  • Dead Lift Frontal Press
  • Traveling Push-Ups
  • Chest Fly – Abduction
  • Army Crawl

** This ChaLean Workout Schedule is provided by Beach Body.

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