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Month 3: Leaning Out

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4 athletes joined

Program Description

Final month of the 3-month program. Leaning out with supersets, drop sets, HIIT Cardio

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 03, 2024 08:01
  • Last Edited
    Jun 18, 2025 11:50

Summary

Transform your physique with "Month 3: Leaning Out," a focused 4-week program designed for those ready to shed fat and build lean muscle. Committing to 7 days of targeted workouts, you'll engage in intense lower and upper body supersets that maximize calorie burn while sculpting your body. Each session combines compound movements like squats and bench presses with isolation exercises to ensure balanced development. Get ready to push your limits and see real results as you lean out and tone up!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13%
Quadriceps
11%
Hamstrings
9.8%
Front Delts
8.9%
Chest
7.6%
Triceps
7%
Upper Back
6.7%
Abs
6.7%
Lats
6.3%
Middle Delts
6.3%
Biceps
4.8%
Calves
3.5%
Lower Back
3.5%
Adductors
1.9%
Other
1.6%
Abductors
0.7%
Forearms
0.4%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
2A
Leg Press
4
10 reps
RPE 8
2B
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Standing Calf Raise
4
15 reps
RPE 7
3B
Glute Bridge (Barbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
2A
Leg Press
4
10 reps
RPE 8
2B
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Standing Calf Raise
4
15 reps
RPE 7
3B
Glute Bridge (Barbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
2A
Leg Press
4
10 reps
RPE 8
2B
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Standing Calf Raise
4
15 reps
RPE 7
3B
Glute Bridge (Barbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
2A
Leg Press
4
10 reps
RPE 8
2B
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Standing Calf Raise
4
15 reps
RPE 7
3B
Glute Bridge (Barbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
1B
Fly Press (Dumbbell)
4
10 reps
RPE 8
2A
Overhead Press (Dumbbell)
4
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Pull-Up (Assisted)
4
6 reps
RPE 8.5
4A
Hammer Curl
4
10 reps
RPE 8
4B
Dip (Bodyweight)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
1B
Fly Press (Dumbbell)
4
10 reps
RPE 8
2A
Overhead Press (Dumbbell)
4
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Pull-Up (Assisted)
4
6 reps
RPE 8.5
4A
Hammer Curl
4
10 reps
RPE 8
4B
Dip (Bodyweight)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
1B
Fly Press (Dumbbell)
4
10 reps
RPE 8
2A
Overhead Press (Dumbbell)
4
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Pull-Up (Assisted)
4
6 reps
RPE 8.5
4A
Hammer Curl
4
10 reps
RPE 8
4B
Dip (Bodyweight)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
1B
Fly Press (Dumbbell)
4
10 reps
RPE 8
2A
Overhead Press (Dumbbell)
4
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Pull-Up (Assisted)
4
6 reps
RPE 8.5
4A
Hammer Curl
4
10 reps
RPE 8
4B
Dip (Bodyweight)
4
12 reps
RPE 8
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
30 secs
RPE 8
1B
Mountain Climber
4
30 secs
RPE 8
1C
Battle Ropes
4
30 secs
RPE 8
1D
Burpee
4
30 secs
RPE 8.5
2A
Kettlebell Swing
4
15 reps
RPE 8
2B
Push Up
4
15 reps
RPE 8
3A
Plank
3
1 mins
RPE 7
3B
Russian Twist
3
20 reps
RPE 7
3C
Lying Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
30 secs
RPE 8
1B
Mountain Climber
4
30 secs
RPE 8
1C
Battle Ropes
4
30 secs
RPE 8
1D
Burpee
4
30 secs
RPE 8.5
2A
Kettlebell Swing
4
15 reps
RPE 8
2B
Push Up
4
15 reps
RPE 8
3A
Plank
3
1 mins
RPE 7
3B
Russian Twist
3
20 reps
RPE 7
3C
Lying Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
30 secs
RPE 8
1B
Mountain Climber
4
30 secs
RPE 8
1C
Battle Ropes
4
30 secs
RPE 8
1D
Burpee
4
30 secs
RPE 8.5
2A
Kettlebell Swing
4
15 reps
RPE 8
2B
Push Up
4
15 reps
RPE 8
3A
Plank
3
1 mins
RPE 7
3B
Russian Twist
3
20 reps
RPE 7
3C
Lying Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
30 secs
RPE 8
1B
Mountain Climber
4
30 secs
RPE 8
1C
Battle Ropes
4
30 secs
RPE 8
1D
Burpee
4
30 secs
RPE 8.5
2A
Kettlebell Swing
4
15 reps
RPE 8
2B
Push Up
4
15 reps
RPE 8
3A
Plank
3
1 mins
RPE 7
3B
Russian Twist
3
20 reps
RPE 7
3C
Lying Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8.5
2
Lat Pulldown
5
8 reps
RPE 8.5
3
Arnold Press
5
8 reps
RPE 8.5
4
Seated Row (Cable)
5
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8.5
2
Lat Pulldown
5
8 reps
RPE 8.5
3
Arnold Press
5
8 reps
RPE 8.5
4
Seated Row (Cable)
5
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8.5
2
Lat Pulldown
5
8 reps
RPE 8.5
3
Arnold Press
5
8 reps
RPE 8.5
4
Seated Row (Cable)
5
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
10 reps
RPE 8.5
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
RPE 8.5
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
4
Glute Bridge (Barbell)
4
12 reps
RPE 7.5
5
Standing Calf Raise
5
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
RPE 8.5
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
4
Glute Bridge (Barbell)
4
12 reps
RPE 7.5
5
Standing Calf Raise
5
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
RPE 8.5
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
4
Glute Bridge (Barbell)
4
12 reps
RPE 7.5
5
Standing Calf Raise
5
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8.5
2
Lat Pulldown
5
8 reps
RPE 8.5
3
Arnold Press
5
8 reps
RPE 8.5
4
Seated Row (Cable)
5
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
10 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
RPE 8.5
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
4
Glute Bridge (Barbell)
4
12 reps
RPE 7.5
5
Standing Calf Raise
5
15 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1A
Squat (Barbell)
4 Sets
8 Reps
@8.5
1B
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2A
Leg Press
4 Sets
10 Reps
@8
2B
Walking Lunge (Dumbbell)
4 Sets
10 Reps
@8
3A
Standing Calf Raise
4 Sets
15 Reps
@7
3B
Glute Bridge (Barbell)
4 Sets
15 Reps
@7
Day 2
1A
Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5
1B
Fly Press (Dumbbell)
4 Sets
10 Reps
@8
2A
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
2B
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3A
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3B
Pull-Up (Assisted)
4 Sets
6 Reps
@8.5
4A
Hammer Curl
4 Sets
10 Reps
@8
4B
Dip (Bodyweight)
4 Sets
12 Reps
@8
Day 3
No exercises added to this day
Day 4
1A
Jump Squat
4 Sets
30 secs
@8
1B
Mountain Climber
4 Sets
30 secs
@8
1C
Battle Ropes
4 Sets
30 secs
@8
1D
Burpee
4 Sets
30 secs
@8.5
2A
Kettlebell Swing
4 Sets
15 Reps
@8
2B
Push Up
4 Sets
15 Reps
@8
3A
Plank
3 Sets
1 mins
@7
3B
Russian Twist
3 Sets
20 Reps
@7
3C
Lying Leg Raise
3 Sets
15 Reps
@7
Day 5
No exercises added to this day
Day 6
1
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
@8.5
2
Lat Pulldown
5 Sets
8 Reps
@8.5
3
Arnold Press
5 Sets
8 Reps
@8.5
4
Seated Row (Cable)
5 Sets
10 Reps
@8.5
5
Bicep Curl (Cable)
5 Sets
10 Reps
@8.5
Day 7
1
Leg Press
5 Sets
8 Reps
@8.5
2
Bulgarian Split Squat (Barbell)
4 Sets
8 Reps
@8.5
3
Hip Thrust (Barbell)
5 Sets
8 Reps
@8.5
4
Glute Bridge (Barbell)
4 Sets
12 Reps
@7.5
5
Standing Calf Raise
5 Sets
15 Reps
@7.5