Lean Muscle - SUN
Lean Muscle, Stronger Legs, Defined Core – Smarter Workouts for Fat Loss and Mass Gain
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | — |
| 2 | Incline Bench Press (Dumbbell) | 3 | — |
| 3 | Shoulder Press (Machine) | 3 | — |
| 4 | Lateral Raise (Dumbbell) | 3 | — |
| 5 | Tricep Pushdown (Cable) | 3 | — |
| 6 | Leg Raise (Captain's Chair) | 3 | undefined min |
| 7 | Cardio | 1 | undefined min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 4 | undefined min |
| 2 | Romanian Deadlift (Trap Bar) | 3 | undefined min |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | undefined min |
| 4 | Glute Bridge (Barbell) | 3 | undefined min |
| 5 | Calf Raise (Leg Press) | 3 | undefined min |
| 6 | Seated Calf Raise | 3 | undefined min |
| 7 | Ab Wheel | 3 | undefined min |
| 8 | Kettlebell Swing | 5 | undefined min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 4 | undefined min |
| 2 | Lat Pulldown | 3 | undefined min |
| 3 | One Arm Bent Over Row | 3 | undefined min |
| 4 | Pull-Up (Assisted) | 3 | undefined min |
| 5 | Hammer Curl (Dumbbell) | 3 | undefined min |
| 6 | Incline Curl (Dumbbell) | 3 | undefined min |
| 7 | Push Up | 1 | undefined min |
| 8 | Wood Chop | 3 | undefined min |
| 9 | Inverted Row | 1 | undefined min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Landmine Push Press | 4 | undefined min |
| 2 | Trap Bar Deadlift | 3 | undefined min |
| 3 | Split Squat (Barbell) | 3 | undefined min |
| 4 | Pull-Up (Assisted) | 3 | undefined min |
| 5 | Tricep Pushdown (Cable) | 3 | undefined min |
| 6 | Seated Calf Raise | 3 | undefined min |
| 7 | Step-Up (Weighted) | 3 | undefined min |
| 8 | Kettlebell Swing | 2 | undefined min |
| 9 | Abs Crunch (Weighted) | 3 | undefined min |
| 10 | Cardio | 1 | undefined min |
| 11 | Push Up | 1 | undefined min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Lean Muscle - SUN is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 50 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 Muscle - SUN is structured around 4 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lean Muscle - SUN 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
