Program Description
Get Lean and Build Muscle
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout90 minutes
- CreatedJul 27, 2025 11:22
- Last EditedAug 03, 2025 03:25
Summary
Embark on a transformative 7-week journey with the "Getting Lean & Muscle Build" program, designed for those ready to sculpt their physique and build strength. Committing just four days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, triceps, back, and biceps. Each session combines compound and isolation exercises, ensuring a balanced approach to muscle growth and fat loss. With expert guidance and a variety of exercises, you'll not only enhance your physique but also boost your confidence in the gym. Get ready to challenge yourself and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Front Delts
11.2%
Middle Delts
10.6%
Lats
8.9%
Forearms
7%
Upper Back
7%
Quadriceps
6.6%
Chest
6.3%
Rear Delts
5.7%
Biceps
5.1%
Glutes
5.1%
Abs
4.7%
Hamstrings
4.4%
Other
3.2%
Lower Back
1.7%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Raises4 Sets
-
4
Situp Bress3 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 HALO3 Sets
-
-
Day 2
1
Chest To Bar Pullups3 Sets
-
-
2
Trap Bar Deadlift4 Sets
-
-
3
Ring Row (Weighted)3 Sets
-
-
4
Straight Arm Pulldown3 Sets
-
-
5
Face Away Bayesian Curl3 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 Raise3 Sets
-
-
6
Squat (Barbell)3 Sets
-
-
7
Ab Wheel3 Sets
-
-
8
Ring Crunch3 Sets
-
-
Day 4
1
Burpee3 Sets
-
-
2
Standing Shoulder Press 4 Sets
-
-
3
Chin-Up (Weighted)3 Sets
-
-
4
Farmer's Walk (Weighted)3 Sets
-
-
5
Kneeling Wood Chopper Cable3 Sets
-
-
6
C-Shaped Reverse Crunches3 Sets
-
-
7
Tricep Pushdown (Cable)3 Sets
-
-
8
Nordic Hamstring Curl3 Sets
-
-