8-week Lean Gains | Workout Programs | Boostcamp App |

8-week Lean Gains

by Stogie-wan

70 athletes joined

Program Description

A blend of strength and hypertrophy training to improve physique while maintaining strength.

Program Overview

Level

Intermediate

Goal

Muscle & Sculpting, Powerbuilding, Bodybuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

50 minutes

Created

Oct 21, 2023 04:32

Last Edited

Jul 20, 2024 07:31

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Day 3

1

Squat (Barbell)

5 Sets

5 Reps

2

Leg Press

3 Sets

12 Reps

3

Leg Extension

3 Sets

12 Reps

4

Hamstring Curl

3 Sets

12 Reps

5

Hip Adductor (Machine)

3 Sets

15 Reps

6

Hip Abductor (Machine)

3 Sets

15 Reps

7

Seated Calf Raise

3 Sets

15 Reps

8

Plank

2 Sets

1 mins

Day 4

1

Bent Over Row (Barbell)

4 Sets

12 Reps

2

Lat Pulldown

3 Sets

12 Reps

3

Seated Row (Cable)

3 Sets

12 Reps

4

Face Pull

4 Sets

12 Reps

5

Bicep Curl (Barbell)

3 Sets

12 Reps

6

Bicep Curl (Dumbbell)

3 Sets

12 Reps

7

Abs Crunch (Bodyweight)

3 Sets

50 Reps

Day 6

1

Squat (Barbell)

3 Sets

12 Reps

2

Leg Press

3 Sets

12 Reps

3

Leg Curl

3 Sets

12 Reps

4

Hamstring Curl

3 Sets

12 Reps

5

Hip Adductor (Machine)

3 Sets

15 Reps

6

Hip Abductor (Machine)

3 Sets

15 Reps

7

Seated Calf Raise

3 Sets

15 Reps

8

Plank

2 Sets

1 mins

Day 1

1

Deadlift (Barbell)

5 Sets

5 Reps

2

Lat Pulldown

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

3

Seated Row (Cable)

3 Sets

12 Reps

4

Face Pull

4 Sets

12 Reps

5

Bicep Curl (Barbell)

3 Sets

12 Reps

6

Bicep Curl (Dumbbell)

3 Sets

12 Reps

7

Abs Crunch (Bodyweight)

3 Sets

50 Reps

Day 2

1

Bench Press (Barbell)

5 Sets

5 Reps

2

Incline Bench Press (Dumbbell)

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

3

Seated Overhead Press (Dumbbell)

3 Sets

12 Reps

4

Tricep Pushdown (Cable)

3 Sets

12 Reps

5

Tricep Extension (Machine)

3 Sets

12 Reps

6

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

8 Reps

7

Rear Delt Fly (Machine)

3 Sets

12 Reps

8

Russian Twist

4 Sets

30 Reps

Day 5

1

Bench Press (Barbell)

3 Sets

12 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

3

Seated Overhead Press (Dumbbell)

5 Sets

5 Reps

4

Tricep Pushdown (Cable)

3 Sets

12 Reps

5

Tricep Extension (Machine)

3 Sets

12 Reps

6

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

8 Reps

7

Rear Delt Fly (Machine)

3 Sets

12 Reps

8

Russian Twist

4 Sets

30 Reps