Lean Bulk  /  Lean Body

Workout Videos

Lean Bulk Lean Body

Lean Bulk

Lean Body

Workout Videos

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Below you will find workout videos for a wide range of exercises showing the proper form to use and with notes on how to perform each movement. Keeping proper form is essential to ensure we don’t injure ourselves while doing any of these workouts. So make sure to watch any video needed for a specific exercise you are unfamiliar with as many times as is needed, or to re-familiarize yourself with them.

If you are unable to perform a movement with proper form, lower the weight and try again. Exercising with a higher weight that does not allow you to keep in proper form will not help you, but will instead lead to injury. And we only want gains on this program.

As we want you to have the very best, we’ve partnered with Korey Rowe of The Dogpound, the premiere boutique personal training facility in NY and LA. Korey is Director of Operations and head trainer at The Dogpound, and one of the most sought after personal trainers working today. He has made these videos and engineered the workout regimens for our programs.

Enjoy and reach out in the VIP Group if you have any questions!

Get The Guide Here

1: Romanian Deadlift ( RDL )

2: Reverse Grip Pull Down

  • Keep your feet hip-width apart
  • Grasp the bar with an overhand grip, hands just outside your knees
  • Keep your back flat, chest up, and shoulders back
  • Hinge at the hips and lower the barbell towards the ground
  • Keep the bar close to your body as you lower it
  • Push your hips forward to return to the starting position
  • Sit down on the pulldown machine and adjust the knee pad to fit snugly against your legs
  • Grab the bar with an underhand grip, with your hands closer together than shoulder-width apart
  • Keep your back straight and lean back slightly
  • Pull the bar down towards your chest in a slow and controlled motion
  • Squeeze your shoulder blades together at the bottom of the movement

1: Romanian Deadlift ( RDL )

  • Keep your feet hip-width apart
  • Grasp the bar with an overhand grip, hands just outside your knees
  • Keep your back flat, chest up, and shoulders back
  • Hinge at the hips and lower the barbell towards the ground
  • Keep the bar close to your body as you lower it
  • Push your hips forward to return to the starting position

2: Reverse Grip Pull Down

  • Sit down on the pulldown machine and adjust the knee pad to fit snugly against your legs
  • Grab the bar with an underhand grip, with your hands closer together than shoulder-width apart
  • Keep your back straight and lean back slightly
  • Pull the bar down towards your chest in a slow and controlled motion
  • Squeeze your shoulder blades together at the bottom of the movement

3: Single Arm Bench Bent Over Rows

4: Hypertension

  • Sit on one end of a bench with your feet planted firmly on the ground
  • Hold a dumbbell in one hand and place the opposite knee and hand on the bench for support
  • Keep your back straight and parallel to the ground
  • Pull the dumbbell towards your hip, keeping your elbow close to your body
  • Lower the dumbbell back down in a controlled manner
  • Switch sides and repeat the exercise with the other arm
  • Adjust the hyperextension bench to your height
  • Position yourself face down on the bench with your ankles secured under the pads
  • Cross your arms over your chest or place your hands behind your head
  • Slowly lower your upper body towards the ground while keeping your back straight
  • Lift your torso back up until your body is in a straight line
  • Repeat for the desired number of repetitions

3: Single Arm Bench Bent Over Rows

  • Sit on one end of a bench with your feet planted firmly on the ground
  • Hold a dumbbell in one hand and place the opposite knee and hand on the bench for support
  • Keep your back straight and parallel to the ground
  • Pull the dumbbell towards your hip, keeping your elbow close to your body
  • Lower the dumbbell back down in a controlled manner
  • Switch sides and repeat the exercise with the other arm

4: Hypertension

  • Adjust the hyperextension bench to your height
  • Position yourself face down on the bench with your ankles secured under the pads
  • Cross your arms over your chest or place your hands behind your head
  • Slowly lower your upper body towards the ground while keeping your back straight
  • Lift your torso back up until your body is in a straight line
  • Repeat for the desired number of repetitions

5: Front Hold Bulgarian Split Squats

6: Bulgarian Split Squats Low Hold

  • Hold a dumbbell or kettlebell close to your chest with both hands
  • Stand with your feet hip-width apart
  • Take a big step back with one foot and rest the top of your foot on a bench or step
  • Lower your body until your front thigh is parallel to the ground
  • Push through your front heel to return to the starting position
  • Repeat for the desired number of repetitions before switching legs
  • Hold a dumbbell or kettlebell by your side in each hand
  • Stand with your feet hip-width apart
  • Take a big step back with one foot and rest the top of your foot on a bench or step
  • Lower your body until your front thigh is parallel to the ground
  • Push through your front heel to return to the starting position
  • Repeat for the desired number of repetitions before switching legs

5: Front Hold Bulgarian Split Squats

  • Hold a dumbbell or kettlebell close to your chest with both hands
  • Stand with your feet hip-width apart
  • Take a big step back with one foot and rest the top of your foot on a bench or step
  • Lower your body until your front thigh is parallel to the ground
  • Push through your front heel to return to the starting position
  • Repeat for the desired number of repetitions before switching legs

6: Bulgarian Split Squats Low Hold

  • Hold a dumbbell or kettlebell by your side in each hand
  • Stand with your feet hip-width apart
  • Take a big step back with one foot and rest the top of your foot on a bench or step
  • Lower your body until your front thigh is parallel to the ground
  • Push through your front heel to return to the starting position
  • Repeat for the desired number of repetitions before switching legs

7: Traditional Barbell Deadlift

8: Barbell Front Squats

  • Start with your feet shoulder-width apart and the barbell over the middle of your feet
  • Bend at your hips and knees, keeping your chest up and back flat
  • Grip the bar with hands shoulder-width apart, palms facing you
  • Keep your arms straight, engage your core, and lift the bar by extending your hips and knees simultaneously
  • Stand tall with the bar close to your body, then slowly lower it back to the ground by reversing the movement
  • Start by setting up a barbell on a squat rack at chest height
  • Approach the barbell and grip it with your hands slightly wider than shoulder-width apart
  • Step under the bar and position it on the front of your shoulders, keeping your elbows up and chest lifted
  • Stand up straight and step back from the rack, ensuring your feet are hip-width apart
  • Lower yourself into a squat position by pushing your hips back and bending your knees, keeping your chest up
  • Descend until your thighs are parallel to the ground or lower if your mobility allows
  • Drive through your heels to return to the starting position

7: Traditional Barbell Deadlift

  • Start with your feet shoulder-width apart and the barbell over the middle of your feet
  • Bend at your hips and knees, keeping your chest up and back flat
  • Grip the bar with hands shoulder-width apart, palms facing you
  • Keep your arms straight, engage your core, and lift the bar by extending your hips and knees simultaneously
  • Stand tall with the bar close to your body, then slowly lower it back to the ground by reversing the movement

8: Barbell Front Squats

  • Start by setting up a barbell on a squat rack at chest height
  • Approach the barbell and grip it with your hands slightly wider than shoulder-width apart
  • Step under the bar and position it on the front of your shoulders, keeping your elbows up and chest lifted
  • Stand up straight and step back from the rack, ensuring your feet are hip-width apart
  • Lower yourself into a squat position by pushing your hips back and bending your knees, keeping your chest up
  • Descend until your thighs are parallel to the ground or lower if your mobility allows
  • Drive through your heels to return to the starting position

9: Incline Bench Press

10: Flat Bench Press

  • Set the incline bench to a 30-45 degree angle
  • Lie down on the bench with your feet flat on the ground
  • Grip the barbell slightly wider than shoulder-width apart
  • Unrack the barbell and lower it to your chest while keeping your elbows at a 45-degree angle
  • Push the barbell back up to the starting position, fully extending your arms
  • Lie down on a flat bench with your feet flat on the floor
  • Grip the barbell slightly wider than shoulder-width apart
  • Lower the barbell to your chest in a controlled manner
  • Push the barbell back up to the starting position, fully extending your arms

9: Incline Bench Press

  • Set the incline bench to a 30-45 degree angle
  • Lie down on the bench with your feet flat on the ground
  • Grip the barbell slightly wider than shoulder-width apart
  • Unrack the barbell and lower it to your chest while keeping your elbows at a 45-degree angle
  • Push the barbell back up to the starting position, fully extending your arms

10: Flat Bench Press

  • Lie down on a flat bench with your feet flat on the floor
  • Grip the barbell slightly wider than shoulder-width apart
  • Lower the barbell to your chest in a controlled manner
  • Push the barbell back up to the starting position, fully extending your arms

11: Dumbbell Chest Fly

12: Seated Military Press

  • Start by lying flat on a bench with a dumbbell in each hand
  • Hold the dumbbells above your chest with your arms extended
  • Lower the dumbbells down to chest level while keeping your elbows at a 90-degree angle
  • Push the dumbbells back up to the starting position by extending your arms
  • Sit with your feet shoulder-width apart and grasp the barbell with an overhand grip
  • Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar
  • Press the barbell overhead, extending your arms fully without locking your elbows
  • Lower the barbell back to shoulder height with control

11: Dumbbell Chest Fly

  • Start by lying flat on a bench with a dumbbell in each hand
  • Hold the dumbbells above your chest with your arms extended
  • Lower the dumbbells down to chest level while keeping your elbows at a 90-degree angle
  • Push the dumbbells back up to the starting position by extending your arms

12: Seated Military Press

  • Sit with your feet shoulder-width apart and grasp the barbell with an overhand grip
  • Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar
  • Press the barbell overhead, extending your arms fully without locking your elbows
  • Lower the barbell back to shoulder height with control

13: Dumbbell Lateral Raises

14: Arnold Presses

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward
  • Keep a slight bend in your elbows as you raise the dumbbells out to the sides until your arms are parallel to the floor
  • Pause at the top of the movement, then slowly lower the dumbbells back to the starting position
  • Sit on a bench with back support, holding dumbbells in each hand at shoulder height with palms facing towards you
  • Press the dumbbells overhead while rotating your palms to face forward at the top of the movement
  • Slowly lower the dumbbells back to shoulder height while rotating your palms back towards you

13: Dumbbell Lateral Raises

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward
  • Keep a slight bend in your elbows as you raise the dumbbells out to the sides until your arms are parallel to the floor
  • Pause at the top of the movement, then slowly lower the dumbbells back to the starting position

14: Arnold Presses

  • Sit on a bench with back support, holding dumbbells in each hand at shoulder height with palms facing towards you
  • Press the dumbbells overhead while rotating your palms to face forward at the top of the movement
  • Slowly lower the dumbbells back to shoulder height while rotating your palms back towards you

15: Supine Grip Bicep Curls

16: Barbell Bicep Curls

  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an underhand grip
  • Keep your arms fully extended and close to your body
  • Slowly curl the weights up towards your shoulders, keeping your elbows stationary
  • Squeeze your biceps at the top of the movement
  • Lower the weights back down to the starting position in a controlled manner
  • Stand with your feet shoulder-width apart and hold a weighted barbell with both hands, with an underhand grip
  • Keep your arms fully extended and close to your body
  • Slowly curl the weights up towards your shoulders, keeping your elbows stationary
  • Squeeze your biceps at the top of the movement
  • Lower the weights back down to the starting position in a controlled manner

15: Supine Grip Bicep Curls

  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an underhand grip
  • Keep your arms fully extended and close to your body
  • Slowly curl the weights up towards your shoulders, keeping your elbows stationary
  • Squeeze your biceps at the top of the movement
  • Lower the weights back down to the starting position in a controlled manner

16: Barbell Bicep Curls

  • Stand with your feet shoulder-width apart and hold a weighted barbell with both hands, with an underhand grip
  • Keep your arms fully extended and close to your body
  • Slowly curl the weights up towards your shoulders, keeping your elbows stationary
  • Squeeze your biceps at the top of the movement
  • Lower the weights back down to the starting position in a controlled manner

17: Bicep Hammer Curls

18: Tricep Cable Cross Overs

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body
  • Keep your elbows close to your torso and curl the weights up towards your shoulders, exhaling as you lift
  • Lower the dumbbells back down slowly to the starting position, inhaling as you lower
  • Stand in the middle of a cable machine with a D-handle attached to each side
  • Grab the handles and position your arms out to your sides, slightly bent at the elbows
  • Keep your feet shoulder-width apart and engage your core
  • Pull the handles down and across your body, crossing them in front of you
  • Squeeze your triceps at the bottom of the movement
  • Slowly return to the starting position, controlling the weight

17: Bicep Hammer Curls

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body
  • Keep your elbows close to your torso and curl the weights up towards your shoulders, exhaling as you lift
  • Lower the dumbbells back down slowly to the starting position, inhaling as you lower

18: Tricep Cable Cross Overs

  • Stand in the middle of a cable machine with a D-handle attached to each side
  • Grab the handles and position your arms out to your sides, slightly bent at the elbows
  • Keep your feet shoulder-width apart and engage your core
  • Pull the handles down and across your body, crossing them in front of you
  • Squeeze your triceps at the bottom of the movement
  • Slowly return to the starting position, controlling the weight

19: Katana Tricep Extensions

20: Seated Overhead Tricep Extension

  • Stand with your feet shoulder-width apart and hold the katana with both hands above your head
  • Lower the katana behind your head by bending your elbows while keeping your upper arms still
  • Extend your arms back up to the starting position, fully straightening your elbows
  • Stand with feet shoulder-width apart, holding a dumbbell with both hands
  • Raise the dumbbell overhead until your arms are fully extended
  • Keep your elbows close to your head and lower the dumbbell behind your head
  • Extend your arms back to the starting position by contracting your triceps

19: Katana Tricep Extensions

  • Stand with your feet shoulder-width apart and hold the katana with both hands above your head
  • Lower the katana behind your head by bending your elbows while keeping your upper arms still
  • Extend your arms back up to the starting position, fully straightening your elbows

20: Seated Overhead Tricep Extension

  • Stand with feet shoulder-width apart, holding a dumbbell with both hands
  • Raise the dumbbell overhead until your arms are fully extended
  • Keep your elbows close to your head and lower the dumbbell behind your head
  • Extend your arms back to the starting position by contracting your triceps

21: Cable Crunches

22: V Ups / Toe Touches

  • Sit on the floor with your legs stretched out in front of you
  • Loop a cable attachment around a high pulley and grasp the ends with both hands
  • Kneel down and hold the cable behind your head with your elbows bent
  • Slowly crunch your torso down towards the floor, keeping your lower body stable
  • Squeeze your abs at the bottom of the movement, then return to the starting position
  • Lie on your back with your legs extended and arms by your sides
  • Lift your legs up towards the ceiling while keeping them straight
  • Lift your upper body off the ground, reaching your hands towards your toes

21: Cable Crunches

  • Sit on the floor with your legs stretched out in front of you
  • Loop a cable attachment around a high pulley and grasp the ends with both hands
  • Kneel down and hold the cable behind your head with your elbows bent
  • Slowly crunch your torso down towards the floor, keeping your lower body stable
  • Squeeze your abs at the bottom of the movement, then return to the starting position

22: V Ups / Toe Touches

  • Lie on your back with your legs extended and arms by your sides
  • Lift your legs up towards the ceiling while keeping them straight
  • Lift your upper body off the ground, reaching your hands towards your toes

23: Leg Raises

24: Bicep Preacher Curls

  • Lie flat on your back with your legs straight
  • Keep your arms by your sides or place them under your glutes for support
  • Slowly lift your legs upwards towards the ceiling, keeping them straight
  • Pause at the top for a moment, then slowly lower your legs back down without touching the floor
  • Sit on the preacher / use hyperextension bench and adjust the seat height so your armpits rest comfortably at the top of the pad
  • Grab the EZ bar / Dumbbell with an underhand grip, hands shoulder-width apart
  • Rest your arms against the pad and fully extend them
  • Curl the bar towards your shoulders, keeping your upper arms stationary
  • Squeeze your biceps at the top of the movement
  • Slowly lower the bar back to the starting position

23: Leg Raises

  • Lie flat on your back with your legs straight
  • Keep your arms by your sides or place them under your glutes for support
  • Slowly lift your legs upwards towards the ceiling, keeping them straight
  • Pause at the top for a moment, then slowly lower your legs back down without touching the floor

24: Bicep Preacher Curls

  • Sit on the preacher / use hyperextension bench and adjust the seat height so your armpits rest comfortably at the top of the pad
  • Grab the EZ bar / Dumbbell with an underhand grip, hands shoulder-width apart
  • Rest your arms against the pad and fully extend them
  • Curl the bar towards your shoulders, keeping your upper arms stationary
  • Squeeze your biceps at the top of the movement
  • Slowly lower the bar back to the starting position

Video Layout Option 2

1: Standing Deadlifts

2: Seated Pulldowns

3: Single Arm Rows

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur.

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.

Video Layout Option 3

1: Standing Deadlifts

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur.

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

2: Seated Pulldowns

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.

Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

Video Layout Option 4

1: Standing Deadlifts

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur.

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

2: Seated Pulldowns

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.

Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

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