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28.07.25Gettinglean&MuscleBuild

by Ahmad F.
1 athletes joined

Program Description

Get Lean and Build Muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2025 11:22
  • Last Edited
    Jul 27, 2025 06:59
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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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Seated Cable Raises
4
-
4
Situp Bress
3
-
-
5
Shoulder Press (Machine)
3
-
6
EZ BAR FRONT RAISE
1
1
1
15-20 reps
15-20 reps
10-15 reps
-
-
-
7
Overhead Cable Triceps Extension (Bar)
4
-
-
8
ALTERNATE HIP-TO-HIP HALO
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Seated Cable Raises
4
-
4
Situp Bress
3
-
-
5
Shoulder Press (Machine)
3
-
6
EZ BAR FRONT RAISE
1
1
1
15-20 reps
15-20 reps
10-15 reps
-
-
-
7
Overhead Cable Triceps Extension (Bar)
4
-
-
8
ALTERNATE HIP-TO-HIP HALO
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Seated Cable Raises
4
-
4
Situp Bress
3
-
-
5
Shoulder Press (Machine)
3
-
6
EZ BAR FRONT RAISE
1
1
1
15-20 reps
15-20 reps
10-15 reps
-
-
-
7
Overhead Cable Triceps Extension (Bar)
4
-
-
8
ALTERNATE HIP-TO-HIP HALO
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Seated Cable Raises
4
-
4
Situp Bress
3
-
-
5
Shoulder Press (Machine)
3
-
6
EZ BAR FRONT RAISE
1
1
1
15-20 reps
15-20 reps
10-15 reps
-
-
-
7
Overhead Cable Triceps Extension (Bar)
4
-
-
8
ALTERNATE HIP-TO-HIP HALO
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Seated Cable Raises
4
-
4
Situp Bress
3
-
-
5
Shoulder Press (Machine)
3
-
6
EZ BAR FRONT RAISE
1
1
1
15-20 reps
15-20 reps
10-15 reps
-
-
-
7
Overhead Cable Triceps Extension (Bar)
4
-
-
8
ALTERNATE HIP-TO-HIP HALO
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Seated Cable Raises
4
-
4
Situp Bress
3
-
-
5
Shoulder Press (Machine)
3
-
6
EZ BAR FRONT RAISE
1
1
1
15-20 reps
15-20 reps
10-15 reps
-
-
-
7
Overhead Cable Triceps Extension (Bar)
4
-
-
8
ALTERNATE HIP-TO-HIP HALO
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Seated Cable Raises
4
-
4
Situp Bress
3
-
-
5
Shoulder Press (Machine)
3
-
6
EZ BAR FRONT RAISE
1
1
1
15-20 reps
15-20 reps
10-15 reps
-
-
-
7
Overhead Cable Triceps Extension (Bar)
4
-
-
8
ALTERNATE HIP-TO-HIP HALO
3
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest To Bar Pullups
3
-
-
2
Trap Bar Deadlift
4
-
-
3
Ring Row (Weighted)
3
-
-
4
Straight Arm Pulldown
3
-
-
5
Face Away Bayesian Curl
3
-
-
6
Preacher Curl (EZ Bar)
3
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest To Bar Pullups
3
-
-
2
Trap Bar Deadlift
4
-
-
3
Ring Row (Weighted)
3
-
-
4
Straight Arm Pulldown
3
-
-
5
Face Away Bayesian Curl
3
-
-
6
Preacher Curl (EZ Bar)
3
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest To Bar Pullups
3
-
-
2
Trap Bar Deadlift
4
-
-
3
Ring Row (Weighted)
3
-
-
4
Straight Arm Pulldown
3
-
-
5
Face Away Bayesian Curl
3
-
-
6
Preacher Curl (EZ Bar)
3
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest To Bar Pullups
3
-
-
2
Trap Bar Deadlift
4
-
-
3
Ring Row (Weighted)
3
-
-
4
Straight Arm Pulldown
3
-
-
5
Face Away Bayesian Curl
3
-
-
6
Preacher Curl (EZ Bar)
3
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest To Bar Pullups
3
-
-
2
Trap Bar Deadlift
4
-
-
3
Ring Row (Weighted)
3
-
-
4
Straight Arm Pulldown
3
-
-
5
Face Away Bayesian Curl
3
-
-
6
Preacher Curl (EZ Bar)
3
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest To Bar Pullups
3
-
-
2
Trap Bar Deadlift
4
-
-
3
Ring Row (Weighted)
3
-
-
4
Straight Arm Pulldown
3
-
-
5
Face Away Bayesian Curl
3
-
-
6
Preacher Curl (EZ Bar)
3
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest To Bar Pullups
3
-
-
2
Trap Bar Deadlift
4
-
-
3
Ring Row (Weighted)
3
-
-
4
Straight Arm Pulldown
3
-
-
5
Face Away Bayesian Curl
3
-
-
6
Preacher Curl (EZ Bar)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
-
2
Seated Shoulder Press (Dumbbell)
4
-
-
3
Rear Delt Fly (Cable)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Front Delt Raise
3
-
-
6
Squat (Barbell)
3
-
-
7
Ab Wheel
3
-
-
8
Ring Crunch
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
-
2
Seated Shoulder Press (Dumbbell)
4
-
-
3
Rear Delt Fly (Cable)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Front Delt Raise
3
-
-
6
Squat (Barbell)
3
-
-
7
Ab Wheel
3
-
-
8
Ring Crunch
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
-
2
Seated Shoulder Press (Dumbbell)
4
-
-
3
Rear Delt Fly (Cable)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Front Delt Raise
3
-
-
6
Squat (Barbell)
3
-
-
7
Ab Wheel
3
-
-
8
Ring Crunch
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
-
2
Seated Shoulder Press (Dumbbell)
4
-
-
3
Rear Delt Fly (Cable)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Front Delt Raise
3
-
-
6
Squat (Barbell)
3
-
-
7
Ab Wheel
3
-
-
8
Ring Crunch
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
-
2
Seated Shoulder Press (Dumbbell)
4
-
-
3
Rear Delt Fly (Cable)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Front Delt Raise
3
-
-
6
Squat (Barbell)
3
-
-
7
Ab Wheel
3
-
-
8
Ring Crunch
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
-
2
Seated Shoulder Press (Dumbbell)
4
-
-
3
Rear Delt Fly (Cable)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Front Delt Raise
3
-
-
6
Squat (Barbell)
3
-
-
7
Ab Wheel
3
-
-
8
Ring Crunch
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
-
2
Seated Shoulder Press (Dumbbell)
4
-
-
3
Rear Delt Fly (Cable)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Front Delt Raise
3
-
-
6
Squat (Barbell)
3
-
-
7
Ab Wheel
3
-
-
8
Ring Crunch
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
-
-
2
Standing Shoulder Press
4
-
-
3
Chin-Up (Weighted)
3
-
-
4
Farmer's Walk (Weighted)
3
-
-
5
Kneeling Wood Chopper Cable
3
-
-
6
C-Shaped Reverse Crunches
3
-
-
7
Tricep Pushdown (Cable)
3
-
-
8
Nordic Hamstring Curl
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
-
-
2
Standing Shoulder Press
4
-
-
3
Chin-Up (Weighted)
3
-
-
4
Farmer's Walk (Weighted)
3
-
-
5
Kneeling Wood Chopper Cable
3
-
-
6
C-Shaped Reverse Crunches
3
-
-
7
Tricep Pushdown (Cable)
3
-
-
8
Nordic Hamstring Curl
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
-
-
2
Standing Shoulder Press
4
-
-
3
Chin-Up (Weighted)
3
-
-
4
Farmer's Walk (Weighted)
3
-
-
5
Kneeling Wood Chopper Cable
3
-
-
6
C-Shaped Reverse Crunches
3
-
-
7
Tricep Pushdown (Cable)
3
-
-
8
Nordic Hamstring Curl
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
-
-
2
Standing Shoulder Press
4
-
-
3
Chin-Up (Weighted)
3
-
-
4
Farmer's Walk (Weighted)
3
-
-
5
Kneeling Wood Chopper Cable
3
-
-
6
C-Shaped Reverse Crunches
3
-
-
7
Tricep Pushdown (Cable)
3
-
-
8
Nordic Hamstring Curl
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
-
-
2
Standing Shoulder Press
4
-
-
3
Chin-Up (Weighted)
3
-
-
4
Farmer's Walk (Weighted)
3
-
-
5
Kneeling Wood Chopper Cable
3
-
-
6
C-Shaped Reverse Crunches
3
-
-
7
Tricep Pushdown (Cable)
3
-
-
8
Nordic Hamstring Curl
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
-
-
2
Standing Shoulder Press
4
-
-
3
Chin-Up (Weighted)
3
-
-
4
Farmer's Walk (Weighted)
3
-
-
5
Kneeling Wood Chopper Cable
3
-
-
6
C-Shaped Reverse Crunches
3
-
-
7
Tricep Pushdown (Cable)
3
-
-
8
Nordic Hamstring Curl
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
-
-
2
Standing Shoulder Press
4
-
-
3
Chin-Up (Weighted)
3
-
-
4
Farmer's Walk (Weighted)
3
-
-
5
Kneeling Wood Chopper Cable
3
-
-
6
C-Shaped Reverse Crunches
3
-
-
7
Tricep Pushdown (Cable)
3
-
-
8
Nordic Hamstring Curl
3
-
-
Week 1
1 / 7 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Bench Press (Dumbbell)
2 Sets
-
3
Seated Cable Raises
4 Sets
-
4
Situp Bress
3 Sets
-
-
5
Shoulder Press (Machine)
3 Sets
-
6
EZ BAR FRONT RAISE
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
10-15 Reps
-
-
-
7
Overhead Cable Triceps Extension (Bar)
4 Sets
-
-
8
ALTERNATE HIP-TO-HIP HALO
3 Sets
-
-
Day 2
1
Chest To Bar Pullups
3 Sets
-
-
2
Trap Bar Deadlift
4 Sets
-
-
3
Ring Row (Weighted)
3 Sets
-
-
4
Straight Arm Pulldown
3 Sets
-
-
5
Face Away Bayesian Curl
3 Sets
-
-
6
Preacher Curl (EZ Bar)
3 Sets
-
-
Day 3
1
Farmer's Walk (Weighted)
3 Sets
-
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
-
-
3
Rear Delt Fly (Cable)
3 Sets
-
-
4
Lateral Raise (Cable)
3 Sets
-
-
5
Front Delt Raise
3 Sets
-
-
6
Squat (Barbell)
3 Sets
-
-
7
Ab Wheel
3 Sets
-
-
8
Ring Crunch
3 Sets
-
-
Day 4
1
Burpee
3 Sets
-
-
2
Standing Shoulder Press
4 Sets
-
-
3
Chin-Up (Weighted)
3 Sets
-
-
4
Farmer's Walk (Weighted)
3 Sets
-
-
5
Kneeling Wood Chopper Cable
3 Sets
-
-
6
C-Shaped Reverse Crunches
3 Sets
-
-
7
Tricep Pushdown (Cable)
3 Sets
-
-
8
Nordic Hamstring Curl
3 Sets
-
-