Lean on Me
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 2 | 8–10 reps |
| 1B | Pull-Up (Weighted) | 2 | 8–10 reps |
| Superset | |||
| 2A | Split Squat (Dumbbell) | 3 | 10–12 reps |
| 2B | Seated Row (Cable) | 3 | 10–12 reps |
| Superset | |||
| 3A | Lateral Raise (Dumbbell) | 2 | 12–15 reps |
| 3B | Face Pull | 2 | 12–15 reps |
| 3C | Close Grip Bench Press (Smith Machine) | 2 | 12–15 reps |
| Superset | |||
| 4A | Decline Sit Up (Weighted) | 2 | 15–20 reps |
| 4B | Tricep Pushdown (Cable) | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Stiff Leg Deadlift | 2 | 8–10 reps |
| 1B | Bench Press (Barbell) | 2 | 8–10 reps |
| Superset | |||
| 2A | Hip Thrust (Smith Machine) | 3 | 10–12 reps |
| 2B | Incline Bench Press (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 3A | Standing Single Leg Curl (cable) | 2 | 12–15 reps |
| 3B | Bicep Curl (EZ Bar) | 2 | 12–15 reps |
| Superset | |||
| 4A | Standing Calf Raise (Smith Machine) | 3 | 15–20 reps |
| 4B | Incline Curl (Dumbbell) | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Leg Press (Smith Machine) | 2 | 8–10 reps |
| 1B | Landmine Row (V Grip) | 2 | 8–10 reps |
| Superset | |||
| 2A | Front Squat (Barbell) | 2 | 10–12 reps |
| 2B | Pull-Up (Neutral Grip, Weighted) | 2 | 10–12 reps |
| Superset | |||
| 3A | Rear Delt Fly (Cable) | 2 | 12–15 reps |
| 3B | Lateral Raise (Dumbbell) | 2 | 12–15 reps |
| 3C | Dip (Weighted) | 2 | 12–15 reps |
| Superset | |||
| 4A | Hanging Leg Raise | 3 | 15–20 reps |
| 4B | Overhead Tricep Extension (Cable) | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 1B | Bench Press (Smith Machine) | 3 | 8–10 reps |
| Superset | |||
| 2A | Standing Single Leg Curl (cable) | 3 | 10–12 reps |
| 2B | Incline Chest Fly (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 3A | Hip Thrust (Smith Machine) | 2 | 12–15 reps |
| 3B | High Incline Bench Press (Dumbbell) | 2 | 12–15 reps |
| Superset | |||
| 4A | Standing Calf Raise (Smith Machine) | 3 | 15–20 reps |
| 4B | Hammer Curl (Dumbbell) | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Lean on Me is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Lean on Me is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lean on Me is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
