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BoostcampPNG

Lean Bulking/Cutting Mesocycle Type Sparta

by Iwo Górski

Program Description

As university can get in the way with training. This program was made to alter that

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2025 02:28
  • Last Edited
    Dec 28, 2025 02:34
Muscle Engagement
Front
Back
MuscleSet
Front Delts
19.6%
Middle Delts
14.7%
Triceps
12.3%
Biceps
10.4%
Chest
9.8%
Upper Back
8.6%
Lats
6.1%
Abs
3.7%
Forearms
3.1%
Rear Delts
3.1%
Quadriceps
2.5%
Glutes
2.5%
Hamstrings
2.5%
Lower Back
0.6%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
8-10 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
8-10 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
8-10 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
1B
Overhead Triceps Extensions (Resistance Band)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
1B
Overhead Triceps Extensions (Resistance Band)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
1B
Overhead Triceps Extensions (Resistance Band)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 10
3
Upright Row (Barbell)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 10
3
Upright Row (Barbell)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 10
3
Upright Row (Barbell)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
5
Hanging Leg Raise
1
8-10 reps
RPE 10
Week 1
1 / 3 Weeks
Day 3
1A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@10
1B
Overhead Triceps Extensions (Resistance Band)
3 Sets
8-10 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@10
3
Seated Row (Cable)
2 Sets
8-10 Reps
@10
4
Bicep Curl (Cable)
2 Sets
8-10 Reps
@10
5
Hanging Leg Raise
1 Set
8-10 Reps
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
12-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@10
5
Hanging Leg Raise
1 Set
8-10 Reps
@10