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Lennys workout

by Lenny P.

Program Description

Dive into Lenny's Workout, a comprehensive 4-week program designed for novice lifters looking to build muscle and sculpt their physique. With 8 training days each week, you'll engage in a balanced mix of exercises targeting arms, back, chest, and core, using a full gym setup. Each session lasts about 60 minutes, ensuring you stay focused and energized while progressively challenging your body. Get ready to transform your strength and aesthetics with a structured approach that delivers results!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 03, 2025 09:30
  • Last Edited
    Dec 03, 2025 09:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.2%
Biceps
16.1%
Middle Delts
13.8%
Front Delts
11.5%
Upper Back
10.3%
Lats
10.3%
Chest
8.6%
Abs
5.7%
Cardio
2.9%
Forearms
2.3%
Rear Delts
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5 reps
RPE 6
2
Lat Pulldown
2
5 reps
RPE 6
3
Hammer Curl (Cable)
2
5 reps
RPE 6
4
Single Arm Iso Row
2
5 reps
RPE 6
5
Cable Crunch
2
5 reps
RPE 9
6
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5 reps
RPE 6
2
Lat Pulldown
2
5 reps
RPE 6
3
Hammer Curl (Cable)
2
5 reps
RPE 6
4
Single Arm Iso Row
2
5 reps
RPE 6
5
Cable Crunch
2
5 reps
RPE 9
6
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5 reps
RPE 6
2
Lat Pulldown
2
5 reps
RPE 6
3
Hammer Curl (Cable)
2
5 reps
RPE 6
4
Single Arm Iso Row
2
5 reps
RPE 6
5
Cable Crunch
2
5 reps
RPE 9
6
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5 reps
RPE 6
2
Lat Pulldown
2
5 reps
RPE 6
3
Hammer Curl (Cable)
2
5 reps
RPE 6
4
Single Arm Iso Row
2
5 reps
RPE 6
5
Cable Crunch
2
5 reps
RPE 9
6
Cardio
1
10 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5 reps
RPE 6
2
Lateral Raise (Cable)
2
5 reps
RPE 6
3
Incline Bench Press (Smith Machine)
2
5 reps
RPE 6
4
Shoulder Press (Machine)
2
5 reps
RPE 6
5
Overhead Tricep Extension (Cable)
2
5 reps
RPE 6
6
Pec Deck (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5 reps
RPE 6
2
Lateral Raise (Cable)
2
5 reps
RPE 6
3
Incline Bench Press (Smith Machine)
2
5 reps
RPE 6
4
Shoulder Press (Machine)
2
5 reps
RPE 6
5
Overhead Tricep Extension (Cable)
2
5 reps
RPE 6
6
Pec Deck (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5 reps
RPE 6
2
Lateral Raise (Cable)
2
5 reps
RPE 6
3
Incline Bench Press (Smith Machine)
2
5 reps
RPE 6
4
Shoulder Press (Machine)
2
5 reps
RPE 6
5
Overhead Tricep Extension (Cable)
2
5 reps
RPE 6
6
Pec Deck (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5 reps
RPE 6
2
Lateral Raise (Cable)
2
5 reps
RPE 6
3
Incline Bench Press (Smith Machine)
2
5 reps
RPE 6
4
Shoulder Press (Machine)
2
5 reps
RPE 6
5
Overhead Tricep Extension (Cable)
2
5 reps
RPE 6
6
Pec Deck (Machine)
1
-
Week 1
1 / 4 Weeks
Day 1
1
Preacher Curl (EZ Bar)
2 Sets
5 Reps
@6
2
Lat Pulldown
2 Sets
5 Reps
@6
3
Hammer Curl (Cable)
2 Sets
5 Reps
@6
4
Single Arm Iso Row
2 Sets
5 Reps
@6
5
Cable Crunch
2 Sets
5 Reps
@9
6
Cardio
1 Set
10 mins
@6.5
Day 2
1
Single Arm Tricep Extension (Cable)
2 Sets
5 Reps
@6
2
Lateral Raise (Cable)
2 Sets
5 Reps
@6
3
Incline Bench Press (Smith Machine)
2 Sets
5 Reps
@6
4
Shoulder Press (Machine)
2 Sets
5 Reps
@6
5
Overhead Tricep Extension (Cable)
2 Sets
5 Reps
@6
6
Pec Deck (Machine)
1 Set
-