Lean Building for Natty Builders
There’s no hype or excuses here, only lasting results built on integrity and discipline. 5 Days a week. 60-80 mins per workout.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 2 | 10–15 reps | @5–6 |
| 3 | 8–12 reps | @9–10 | ||
| 2 | Hack Squat | 3 | 6–10 reps | @9–10 |
| 3 | Stiff Leg Deadlift | 2 | 8–12 reps | @8–9 |
| 4 | Lunge (Dumbbell) | 2 | 8–12 reps | @8–9 |
| 5 | Hip Abductor (Machine) | 3 | 10–12 reps | @7–9 |
| 6 | Standing Calf Raise | 3 | 12–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 10–15 reps | @5–6 |
| 3 | 6–12 reps | @9–10 | ||
| 2 | Chest Press (Machine) | 3 | 6–10 reps | @8–10 |
| 3 | Lateral Raise (Dumbbell) | 4 | 10–15 reps | @8–9 |
| 4 | Seated Dip (Machine) | 3 | 8–12 reps | @8–10 |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 8–12 reps | @8–9 |
| 6 | Chest Fly (Machine) | 3 | 8–12 reps | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 10–15 reps | @5–6 |
| 3 | 8–12 reps | @9–10 | ||
| 2 | Chest Supported Row (Machine) | 3 | 6–10 reps | @9–10 |
| 3 | Incline Hammer Curl (Dumbbell) | 3 | 8–12 reps | @8–9 |
| 4 | Single Arm Row (Cable) | 3 | 8–12 reps | @8–9 |
| 5 | Bayesian Curl | 3 | 8–12 reps | @7–9 |
| 6 | Upright Row (Barbell) | 3 | 8–12 reps | @8–9 |
| 7 | Single Arm Rear Delt Fly (Cable) | 3 | 12–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 3 | 8–12 reps | @8–9 |
| 2 | Hack Squat | 3 | 6–10 reps | @9–10 |
| 3 | Leg Press (45 Degrees) | 2 | 6–10 reps | @9–10 |
| 4 | Leg Extension | 3 | 12–15 reps | @9–10 |
| 5 | Hip Adductor (Machine) | 3 | 10–12 reps | @7–9 |
| 6 | Standing Calf Raise | 3 | 12–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 6–10 reps | @9–10 |
| 2 | Chest Press (Machine) | 2 | 6–10 reps | @8–10 |
| 3 | Pullover (Machine) | 3 | 6–10 reps | @8–9 |
| 4 | Lat Pulldown (Single Arm) | 2 | 8–12 reps | @8–9 |
| 5 | Lateral Raise (Dumbbell) | 4 | 12–15 reps | @7–9 |
| 6 | Bicep Curl (Barbell) | 4 | 8–12 reps | @8–10 |
| 7 | Overhead Tricep Extension (Cable) | 4 | 8–12 reps | @8–10 |
| 8 | Overhead Press (Dumbbell) | 3 | 6–10 reps | @8–9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Lean Building for Natty Builders is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Lean Building for Natty Builders is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lean Building for Natty Builders is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
