LeanSL Phase 1

by Charith Peiris

Program Description

Beginner fitness program to condition the body and minimize risk of injury while building muscle.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2025 06:39
  • Last Edited
    Jun 18, 2025 11:42

Summary

Embark on an 8-week journey with LeanSL Phase 1, designed to sculpt your physique and boost your strength. This program features three focused training days each week, combining cardio and resistance exercises that target all major muscle groups. You'll engage in a variety of movements, from bodyweight squats to machine-based leg extensions, ensuring a balanced approach to fitness. Get ready to build lean muscle and increase your endurance in a supportive and motivating environment!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
6 mins
-
2
Elliptical
1
4 mins
-
3
Half-Squat
2
12 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Leg Press
2
10 reps
-
8
Shoulder Press (Machine)
2
2
4 reps
6 reps
-
-
9
Bench Press (Smith Machine)
3
8 reps
-
10
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
11
Bicep Curl (Barbell)
2
8 reps
-
12
Tricep Pushdown (Cable)
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Walk
1 Set
6 mins
-
2
Elliptical
1 Set
4 mins
-
3
Half-Squat
2 Sets
12 Reps
-
4
Squat (Bodyweight)
2 Sets
10 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Leg Curl
3 Sets
8 Reps
-
7
Leg Press
2 Sets
10 Reps
-
8
Shoulder Press (Machine)
2 Sets
2 Sets
4 Reps
6 Reps
-
-
9
Bench Press (Smith Machine)
3 Sets
8 Reps
-
10
Seated Row (Cable)
1 Set
2 Sets
10 Reps
8 Reps
-
-
11
Bicep Curl (Barbell)
2 Sets
8 Reps
-
12
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
Day 2
1
Walk
1 Set
6 mins
-
2
Elliptical
1 Set
4 mins
-
3
Half-Squat
2 Sets
12 Reps
-
4
Squat (Bodyweight)
2 Sets
10 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Leg Curl
3 Sets
8 Reps
-
7
Leg Press
2 Sets
10 Reps
-
8
Shoulder Press (Machine)
2 Sets
2 Sets
4 Reps
6 Reps
-
-
9
Bench Press (Smith Machine)
3 Sets
8 Reps
-
10
Seated Row (Cable)
1 Set
2 Sets
10 Reps
8 Reps
-
-
11
Bicep Curl (Barbell)
2 Sets
8 Reps
-
12
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
Day 3
1
Walk
1 Set
6 mins
-
2
Elliptical
1 Set
4 mins
-
3
Half-Squat
2 Sets
12 Reps
-
4
Squat (Bodyweight)
2 Sets
10 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Leg Curl
3 Sets
8 Reps
-
7
Leg Press
2 Sets
10 Reps
-
8
Shoulder Press (Machine)
2 Sets
2 Sets
4 Reps
6 Reps
-
-
9
Bench Press (Smith Machine)
3 Sets
8 Reps
-
10
Seated Row (Cable)
1 Set
2 Sets
10 Reps
8 Reps
-
-
11
Bicep Curl (Barbell)
2 Sets
8 Reps
-
12
Tricep Pushdown (Cable)
2 Sets
10 Reps
-