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BoostcampPNG

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
    Mar 09, 2025 06:42
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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
-