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Lean Bulk- Spring 2026

by Alex

Program Description

Meant to compliment running/cardio 2-3 days per week in order to stay lean and build muscle.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2026 04:33
  • Last Edited
    Mar 02, 2026 05:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Front Delts
10.9%
Biceps
10.2%
Quadriceps
9.6%
Hamstrings
9.6%
Chest
6.7%
Glutes
6.7%
Upper Back
6.2%
Lats
5.7%
Middle Delts
5.5%
Abs
4.8%
Forearms
3.7%
Calves
3.1%
Lower Back
1.9%
Rear Delts
1.6%
Adductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
8 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Reps
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-