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Lean Hypertrophy

by Matin Sadeghi

Program Description

**Lean Hypertrophy** is a dynamic 6-week program designed to sculpt and define your physique through a blend of strength training and hypertrophy-focused exercises. With 30 sessions spread across the week, you'll engage in a variety of compound and isolation movements targeting all major muscle groups, ensuring balanced development. This program is suitable for both novice and intermediate lifters, requiring access to a full gym for optimal results. Get ready to push your limits and achieve a leaner, more muscular physique!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 18, 2025 09:06
  • Last Edited
    Jul 18, 2025 09:24
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Decline Cable Fly
3
15 reps
-
3
Bench Press (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
7
Plank
3
0.8 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Decline Cable Fly
3
15 reps
-
3
Bench Press (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
7
Plank
3
0.8 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Decline Cable Fly
3
15 reps
-
3
Bench Press (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
7
Plank
3
0.8 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Decline Cable Fly
3
15 reps
-
3
Bench Press (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
7
Plank
3
0.8 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Decline Cable Fly
3
15 reps
-
3
Bench Press (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
7
Plank
3
0.8 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Decline Cable Fly
3
15 reps
-
3
Bench Press (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
7
Plank
3
0.8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Close Grip Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Close Grip Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Close Grip Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Close Grip Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Close Grip Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Close Grip Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Treadmill
1
30 mins
RPE 8-10
3
Landmine Oblique Twist
3
12 reps
-
4
Ab Wheel
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Treadmill
1
30 mins
RPE 8-10
3
Landmine Oblique Twist
3
12 reps
-
4
Ab Wheel
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Treadmill
1
30 mins
RPE 8-10
3
Landmine Oblique Twist
3
12 reps
-
4
Ab Wheel
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Treadmill
1
30 mins
RPE 8-10
3
Landmine Oblique Twist
3
12 reps
-
4
Ab Wheel
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Treadmill
1
30 mins
RPE 8-10
3
Landmine Oblique Twist
3
12 reps
-
4
Ab Wheel
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Treadmill
1
30 mins
RPE 8-10
3
Landmine Oblique Twist
3
12 reps
-
4
Ab Wheel
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Walking Lunge
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Rear Delt Fly (Cable)
4
15 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Landmine Oblique Twist
3
12 reps
-
8
Ab Wheel
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Rear Delt Fly (Cable)
4
15 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Landmine Oblique Twist
3
12 reps
-
8
Ab Wheel
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Rear Delt Fly (Cable)
4
15 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Landmine Oblique Twist
3
12 reps
-
8
Ab Wheel
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Rear Delt Fly (Cable)
4
15 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Landmine Oblique Twist
3
12 reps
-
8
Ab Wheel
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Rear Delt Fly (Cable)
4
15 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Landmine Oblique Twist
3
12 reps
-
8
Ab Wheel
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Rear Delt Fly (Cable)
4
15 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
7
Landmine Oblique Twist
3
12 reps
-
8
Ab Wheel
3
20 reps
-
Week 1
1 / 6 Weeks
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
2
Rear Delt Fly (Cable)
4 Sets
15 Reps
-
3
Bicep Curl (Barbell)
4 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
Concentration Curl
3 Sets
12 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
7
Landmine Oblique Twist
3 Sets
12 Reps
-
8
Ab Wheel
3 Sets
20 Reps
-
Day 4
1
Leg Press (45 Degrees)
4 Sets
12 Reps
-
2
Walking Lunge
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 3
1
Treadmill
1 Set
10 mins
-
2
Treadmill
1 Set
30 mins
@8-10
3
Landmine Oblique Twist
3 Sets
12 Reps
-
4
Ab Wheel
3 Sets
20 Reps
-
Day 2
1
Wide Grip Pull-Up
4 Sets
8-10 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
12-15 Reps
-
4
Straight Arm Pulldown
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Close Grip Push Up
2 Sets
AMRAP
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Decline Cable Fly
3 Sets
15 Reps
-
3
Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
15-20 Reps
-
7
Plank
3 Sets
0.8 mins
-