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BoostcampPNG

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 19, 2025 05:32
Muscle Engagement
Front
Back
MuscleSet
Abs
18.2%
Upper Back
14.4%
Hamstrings
12.4%
Quadriceps
8.6%
Lats
7.7%
Lower Back
6.7%
Glutes
5.7%
Olympic
4.8%
Forearms
4.8%
Chest
4.8%
Triceps
2.9%
Cardio
2.4%
Middle Delts
1.9%
Biceps
1.9%
Front Delts
1.9%
Adductors
1%
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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
10
10-12 reps
-
1B
Bent Over Row (Dumbbell)
10
10-12 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
10
10-12 reps
-
1B
Bent Over Row (Dumbbell)
10
10-12 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
10
10-12 reps
-
1B
Bent Over Row (Dumbbell)
10
10-12 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
10
10-12 reps
-
1B
Bent Over Row (Dumbbell)
10
10-12 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
10
12-15 reps
-
1B
Renegade Row
10
8-10 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
10
12-15 reps
-
1B
Renegade Row
10
8-10 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
10
12-15 reps
-
1B
Renegade Row
10
8-10 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
10
12-15 reps
-
1B
Renegade Row
10
8-10 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10-12 reps
-
1B
Romanian Deadlift (Dumbbell)
10
10-12 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10-12 reps
-
1B
Romanian Deadlift (Dumbbell)
10
10-12 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10-12 reps
-
1B
Romanian Deadlift (Dumbbell)
10
10-12 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10-12 reps
-
1B
Romanian Deadlift (Dumbbell)
10
10-12 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
10
10-12 reps
-
1B
Reverse Lunge To Curl (Dumbbell)
10
8-10 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
10
10-12 reps
-
1B
Reverse Lunge To Curl (Dumbbell)
10
8-10 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
10
10-12 reps
-
1B
Reverse Lunge To Curl (Dumbbell)
10
8-10 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
10
10-12 reps
-
1B
Reverse Lunge To Curl (Dumbbell)
10
8-10 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
10
10-12 reps
-
1B
Russian Twist (Dumbbell)
10
15-20 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
10
10-12 reps
-
1B
Russian Twist (Dumbbell)
10
15-20 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
10
10-12 reps
-
1B
Russian Twist (Dumbbell)
10
15-20 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat To Press (Dumbbell)
10
10-12 reps
-
1B
Russian Twist (Dumbbell)
10
15-20 reps
-
2
Single Arm Farmer Carry
5
0.5 mins
-
3
Treadmill
1
20 mins
-
Week 1
1 / 4 Weeks
Day 1
1A
Clean and Press
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
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
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
-
-
-
-
-
3
Treadmill
1 Set
20 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
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
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
-
-
-
-
-
3
Treadmill
1 Set
20 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
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
-
-
-
-
-
3
Treadmill
1 Set
20 mins
-
Day 4
1A
Front Squat To 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
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
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
-
-
-
-
-
3
Treadmill
1 Set
20 mins
-
Day 5
1A
Front Squat To 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
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
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
-
-
-
-
-
3
Treadmill
1 Set
20 mins
-