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
Aug 12, 2025 08:30

Summary

Transform your physique with the Lean Hypertrophy program, a focused 6-week journey designed for serious lifters ready to build muscle while maintaining a lean physique. Committing to five days a week, you'll engage in a variety of targeted exercises that emphasize hypertrophy, ensuring optimal muscle growth and strength. Each workout is structured to challenge your limits, featuring movements like the Seated Shoulder Press and Leg Press, all tailored to maximize your results. Get ready to sculpt your body and achieve the gains you've been striving for!

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.6%

Abs

11.5%

Chest

10.4%

Middle Delts

9.9%

Front Delts

7.9%

Upper Back

7.7%

Biceps

7.3%

Lats

7.2%

Hamstrings

Quadriceps

4.4%

Rear Delts

4.1%

Glutes

3.6%

Calves

2.3%

Lower Back

1.8%

Forearms

0.8%

Adductors

0.7%

Abductors

0.5%

Cardio

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Incline Bench Press (Dumbbell)

8 reps

Decline Cable Fly

15 reps

Bench Press (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

15-20 reps

Overhead Tricep Extension (Cable)

12 reps

Hanging Leg Raise

15-20 reps

Plank

0.8 mins

Day 1

Incline Bench Press (Dumbbell)

8 reps

Decline Cable Fly

15 reps

Bench Press (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

15-20 reps

Overhead Tricep Extension (Cable)

12 reps

Hanging Leg Raise

15-20 reps

Plank

0.8 mins

Day 1

Incline Bench Press (Dumbbell)

8 reps

Decline Cable Fly

15 reps

Bench Press (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

15-20 reps

Overhead Tricep Extension (Cable)

12 reps

Hanging Leg Raise

15-20 reps

Plank

0.8 mins

Day 1

Incline Bench Press (Dumbbell)

8 reps

Decline Cable Fly

15 reps

Bench Press (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

15-20 reps

Overhead Tricep Extension (Cable)

12 reps

Hanging Leg Raise

15-20 reps

Plank

0.8 mins

Day 1

Incline Bench Press (Dumbbell)

8 reps

Decline Cable Fly

15 reps

Bench Press (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

15-20 reps

Overhead Tricep Extension (Cable)

12 reps

Hanging Leg Raise

15-20 reps

Plank

0.8 mins

Day 1

Incline Bench Press (Dumbbell)

8 reps

Decline Cable Fly

15 reps

Bench Press (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

15-20 reps

Overhead Tricep Extension (Cable)

12 reps

Hanging Leg Raise

15-20 reps

Plank

0.8 mins

Day 2

Wide Grip Pull-Up

8-10 reps

Barbell Row

8 reps

Seated Row (Cable)

12-15 reps

Straight Arm Pulldown

15 reps

Tricep Rope Push Down (Cable)

12 reps

Close Grip Push Up

AMRAP

Day 2

Wide Grip Pull-Up

8-10 reps

Barbell Row

8 reps

Seated Row (Cable)

12-15 reps

Straight Arm Pulldown

15 reps

Tricep Rope Push Down (Cable)

12 reps

Close Grip Push Up

AMRAP

Day 2

Wide Grip Pull-Up

8-10 reps

Barbell Row

8 reps

Seated Row (Cable)

12-15 reps

Straight Arm Pulldown

15 reps

Tricep Rope Push Down (Cable)

12 reps

Close Grip Push Up

AMRAP

Day 2

Wide Grip Pull-Up

8-10 reps

Barbell Row

8 reps

Seated Row (Cable)

12-15 reps

Straight Arm Pulldown

15 reps

Tricep Rope Push Down (Cable)

12 reps

Close Grip Push Up

AMRAP

Day 2

Wide Grip Pull-Up

8-10 reps

Barbell Row

8 reps

Seated Row (Cable)

12-15 reps

Straight Arm Pulldown

15 reps

Tricep Rope Push Down (Cable)

12 reps

Close Grip Push Up

AMRAP

Day 2

Wide Grip Pull-Up

8-10 reps

Barbell Row

8 reps

Seated Row (Cable)

12-15 reps

Straight Arm Pulldown

15 reps

Tricep Rope Push Down (Cable)

12 reps

Close Grip Push Up

AMRAP

Day 3

Treadmill

10 mins

Treadmill

30 mins

RPE 8-10

Landmine Oblique Twist

12 reps

Ab Wheel

20 reps

Day 3

Treadmill

10 mins

Treadmill

30 mins

RPE 8-10

Landmine Oblique Twist

12 reps

Ab Wheel

20 reps

Day 3

Leg Press (45 Degrees)

12 reps

Walking Lunge

10 reps

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

15 reps

Standing Calf Raise

15-20 reps

Day 3

Incline Bench Press (Dumbbell)

8 reps

Decline Cable Fly

15 reps

Bench Press (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

15-20 reps

Overhead Tricep Extension (Cable)

12 reps

Hanging Leg Raise

15-20 reps

Plank

0.8 mins

Day 3

Incline Bench Press (Dumbbell)

8 reps

Decline Cable Fly

15 reps

Bench Press (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

15-20 reps

Overhead Tricep Extension (Cable)

12 reps

Hanging Leg Raise

15-20 reps

Plank

0.8 mins

Day 3

Incline Bench Press (Dumbbell)

8 reps

Decline Cable Fly

15 reps

Bench Press (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

15-20 reps

Overhead Tricep Extension (Cable)

12 reps

Hanging Leg Raise

15-20 reps

Plank

0.8 mins

Day 4

Leg Press (45 Degrees)

12 reps

Walking Lunge

10 reps

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

15 reps

Standing Calf Raise

15-20 reps

Day 4

Leg Press (45 Degrees)

12 reps

Walking Lunge

10 reps

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

15 reps

Standing Calf Raise

15-20 reps

Day 4

Seated Shoulder Press (Dumbbell)

8 reps

Rear Delt Fly (Cable)

15 reps

Bicep Curl (Barbell)

10 reps

Incline Curl (Dumbbell)

12 reps

Concentration Curl

12 reps

Overhead Extension (Dumbbell)

10 reps

Landmine Oblique Twist

12 reps

Ab Wheel

20 reps

Day 4

Leg Press (45 Degrees)

12 reps

Walking Lunge

10 reps

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

15 reps

Standing Calf Raise

15-20 reps

Day 4

Leg Press (45 Degrees)

12 reps

Walking Lunge

10 reps

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

15 reps

Standing Calf Raise

15-20 reps

Day 4

Leg Press (45 Degrees)

12 reps

Walking Lunge

10 reps

Romanian Deadlift (Dumbbell)

10 reps

Leg Curl

15 reps

Standing Calf Raise

15-20 reps

Day 5

Seated Shoulder Press (Dumbbell)

8 reps

Rear Delt Fly (Cable)

15 reps

Bicep Curl (Barbell)

10 reps

Incline Curl (Dumbbell)

12 reps

Concentration Curl

12 reps

Overhead Extension (Dumbbell)

10 reps

Landmine Oblique Twist

12 reps

Ab Wheel

20 reps

Day 5

Seated Shoulder Press (Dumbbell)

8 reps

Rear Delt Fly (Cable)

15 reps

Bicep Curl (Barbell)

10 reps

Incline Curl (Dumbbell)

12 reps

Concentration Curl

12 reps

Overhead Extension (Dumbbell)

10 reps

Landmine Oblique Twist

12 reps

Ab Wheel

20 reps

Day 5

Incline Bench Press (Dumbbell)

8 reps

Decline Cable Fly

15 reps

Bench Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

15-20 reps

Single Arm Tricep Extension (Cable)

15 reps

Hanging Leg Raise

15-20 reps

Plank

0.8 mins

Day 5

Seated Shoulder Press (Dumbbell)

8 reps

Rear Delt Fly (Cable)

15 reps

Bicep Curl (Barbell)

10 reps

Incline Curl (Dumbbell)

12 reps

Concentration Curl

12 reps

Overhead Extension (Dumbbell)

10 reps

Landmine Oblique Twist

12 reps

Ab Wheel

20 reps

Day 5

Seated Shoulder Press (Dumbbell)

8 reps

Rear Delt Fly (Cable)

15 reps

Bicep Curl (Barbell)

10 reps

Incline Curl (Dumbbell)

12 reps

Concentration Curl

12 reps

Overhead Extension (Dumbbell)

10 reps

Landmine Oblique Twist

12 reps

Ab Wheel

20 reps

Day 5

Seated Shoulder Press (Dumbbell)

8 reps

Rear Delt Fly (Cable)

15 reps

Bicep Curl (Barbell)

10 reps

Incline Curl (Dumbbell)

12 reps

Concentration Curl

12 reps

Overhead Extension (Dumbbell)

10 reps

Landmine Oblique Twist

12 reps

Ab Wheel

20 reps

Day 5

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

Rear Delt Fly (Cable)

4 Sets

15 Reps

Bicep Curl (Barbell)

4 Sets

10 Reps

Incline Curl (Dumbbell)

3 Sets

12 Reps

Concentration Curl

3 Sets

12 Reps

Overhead Extension (Dumbbell)

3 Sets

10 Reps

Landmine Oblique Twist

3 Sets

12 Reps

Ab Wheel

3 Sets

20 Reps

Day 4

Leg Press (45 Degrees)

4 Sets

12 Reps

Walking Lunge

3 Sets

10 Reps

Romanian Deadlift (Dumbbell)

4 Sets

10 Reps

Leg Curl

3 Sets

15 Reps

Standing Calf Raise

4 Sets

15-20 Reps

Day 3

Treadmill

1 Set

10 mins

Treadmill

1 Set

30 mins

@8-10

Landmine Oblique Twist

3 Sets

12 Reps

Ab Wheel

3 Sets

20 Reps

Day 2

Wide Grip Pull-Up

4 Sets

8-10 Reps

Barbell Row

4 Sets

8 Reps

Seated Row (Cable)

3 Sets

12-15 Reps

Straight Arm Pulldown

3 Sets

15 Reps

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

Close Grip Push Up

2 Sets

AMRAP

Day 1

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

Decline Cable Fly

3 Sets

15 Reps

Bench Press (Dumbbell)

4 Sets

8-10 Reps

Lateral Raise (Dumbbell)

4 Sets

15-20 Reps

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

Hanging Leg Raise

3 Sets

15-20 Reps

Plank

3 Sets

0.8 mins