Living Room Lean Circuit
Keeps the muscle and burns the rest, with no equipment to buy. Dense bodyweight sessions with a short conditioning finisher, and the leg day left heavy so nothing eats its recovery.
Upper
Muscles worked: Chest, Upper back, Front delts, Biceps, Triceps, Quads
- Push-Up Bodyweight4 sets × 15
- Band Bent-Over Row4 sets × 15
- Band Seated Shoulder Press3 sets × 12
- Band Chest Fly3 sets × 15
- Biceps Curl Resistance Band3 sets × 15
- Bench Dip on Floor3 sets × 15
- Burpee6 sets × 40s
Lower
Muscles worked: Quads, Hamstrings, Glutes, Calves
- Bodyweight Squats4 sets × 20
- Bodyweight Single Leg Deadlift4 sets × 12
- Bulgarian Split Squat3 sets × 12
- Resistance Band Glute Bridge4 sets × 15
- Resistance Band Leg Curl3 sets × 15
- Bodyweight Standing Calf Raise5 sets × 20
Push + Core
Muscles worked: Chest, Side delts, Triceps, Abs
- Decline Push-Up4 sets × 15
- Chest Dip3 sets × 12
- Lateral Raise Bodyweight4 sets × 15
- Diamond Push-Up3 sets × 12
- Hanging Leg Raises3 sets × 15
- Mountain Climbers6 sets × 40s
Pull + Core
Muscles worked: Lats, Upper back, Rear delts, Biceps, Obliques, Quads
- Pull-Up Normal Grip4 sets × 8
- Chin-Up3 sets × 8
- Band Close Grip Row3 sets × 15
- Band Reverse Fly3 sets × 15
- Band Concentration Curl3 sets × 15
- Russian Twist3 sets × 20
- Jumping Jack8 sets × 40s
Living Room Lean Circuit FAQ
Who is the Living Room Lean Circuit program for?
Living Room Lean Circuit is written for intermediate lifters and runs 4 training days per week. Keeps the muscle and burns the rest, with no equipment to buy. Dense bodyweight sessions with a short conditioning finisher, and the leg day left heavy so nothing eats its recovery.
How many days a week is the Living Room Lean Circuit?
4 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the Living Room Lean Circuit free?
Yes — Living Room Lean Circuit is completely free to follow. You can also track your sets and reps against it in the workout logger.
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