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Lean Out

by Bhavin S.

Program Description

Loose Fat while building muscle

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2025 05:30
  • Last Edited
    Oct 24, 2025 10:16

Summary

**Lean Out** is a dynamic 4-week program designed to help you shed excess body fat while building lean muscle. Committing to 5 days a week, you'll engage in a variety of supersets and cardio workouts, including challenging moves like Clean and Press, Goblet Squats, and Single Arm Farmer Carries. Each session is crafted to maximize intensity and efficiency, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to transform your body and elevate your strength in just one month!
Muscle Engagement
Front
Back
MuscleSet
Abs
20.4%
Hamstrings
13.3%
Upper Back
11.2%
Quadriceps
10.2%
Glutes
8.2%
Lats
6.1%
Forearms
5.1%
Chest
4.1%
Triceps
4.1%
Front Delts
4.1%
Lower Back
3.1%
Olympic
2%
Middle Delts
2%
Biceps
2%
Cardio
2%
Adductors
2%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
5
10-12 reps
-
1B
Bent Over Row (Dumbbell)
10
10-12 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
5
10-12 reps
-
1B
Bent Over Row (Dumbbell)
10
10-12 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
5
10-12 reps
-
1B
Bent Over Row (Dumbbell)
10
10-12 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
5
10-12 reps
-
1B
Bent Over Row (Dumbbell)
10
10-12 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
10
12-15 reps
-
1B
Renegade Row
5
8-10 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
10
12-15 reps
-
1B
Renegade Row
5
8-10 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
10
12-15 reps
-
1B
Renegade Row
5
8-10 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
10
12-15 reps
-
1B
Renegade Row
5
8-10 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10-12 reps
-
1B
Romanian Deadlift (Dumbbell)
10
10-12 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10-12 reps
-
1B
Romanian Deadlift (Dumbbell)
10
10-12 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10-12 reps
-
1B
Romanian Deadlift (Dumbbell)
10
10-12 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10-12 reps
-
1B
Romanian Deadlift (Dumbbell)
10
10-12 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
5
10-12 reps
-
1B
Reverse Lunge To Curl (Dumbbell)
10
8-10 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
5
10-12 reps
-
1B
Reverse Lunge To Curl (Dumbbell)
10
8-10 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
5
10-12 reps
-
1B
Reverse Lunge To Curl (Dumbbell)
10
8-10 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
5
10-12 reps
-
1B
Reverse Lunge To Curl (Dumbbell)
10
8-10 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift To Upright Row (Dumbbell)
5
10-12 reps
-
1B
Russian Twist (Dumbbell)
10
15-20 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift To Upright Row (Dumbbell)
5
10-12 reps
-
1B
Russian Twist (Dumbbell)
10
15-20 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift To Upright Row (Dumbbell)
5
10-12 reps
-
1B
Russian Twist (Dumbbell)
10
15-20 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift To Upright Row (Dumbbell)
5
10-12 reps
-
1B
Russian Twist (Dumbbell)
10
15-20 reps
-
2
Treadmill
1
20 mins
-
3
Single Arm Farmer Carry
5
0.5 mins
-
Week 1
1 / 4 Weeks
Day 1
1A
Clean and Press
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
-
-
-
-
-
2
Treadmill
1 Set
20 mins
-
3
Single Arm Farmer Carry
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
-
Day 2
1A
Goblet Squat
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
-
-
-
-
-
-
1B
Renegade Row
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
-
2
Treadmill
1 Set
20 mins
-
3
Single Arm Farmer Carry
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
-
Day 3
1A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
-
-
-
-
-
1B
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
-
-
-
-
-
2
Treadmill
1 Set
20 mins
-
3
Single Arm Farmer Carry
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
-
Day 4
1A
Front Squat To Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
1B
Reverse Lunge To Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
-
-
-
-
-
-
2
Treadmill
1 Set
20 mins
-
3
Single Arm Farmer Carry
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
-
Day 5
1A
Deadlift To Upright Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
1B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
-
-
-
-
-
-
2
Treadmill
1 Set
20 mins
-
3
Single Arm Farmer Carry
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
-