Lean Muscle - SUN

by sunthar subramanian

Program Description

Program Brief: This 4-day gym program is designed for intermediate lifters aiming to build lean muscle, burn fat, and enhance lower-body and core strength. It balances compound lifts, hypertrophy work, and functional training while prioritizing joint- and back-friendly exercises. Key features: Leg & Calf Mass Focus: Twice-weekly targeted lower body volume for growth and definition. Upper Body Strength & Biceps Development: Includes push/pull splits with elbow-friendly alternatives. Core/Abs Integration: Core exercises 2–3x/week to improve midsection definition and stability without compromising recovery. Progressive Overload & Drop Sets: Structured for continuous strength and size gains while supporting fat loss. Optional Finishers & Conditioning: Short metabolic finishers enhance calorie burn, promoting lean physique development. Flexible Alternatives: Exercises provided to accommodate joint, back, or equipment limitations. This program is ideal for those who want efficient, science-based workouts that maximize muscle gain, fat loss, and core strength within ~45–55 minutes per session.

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Sep 26, 2025 04:21
Last Edited
Sep 26, 2025 05:14

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

10.4%

Glutes

10.1%

Lats

8.9%

Triceps

8.5%

Upper Back

8.5%

Abs

8.4%

Front Delts

7.8%

Hamstrings

7.8%

Biceps

6.7%

Middle Delts

5.8%

Chest

5.2%

Calves

5.2%

Lower Back

4.5%

Cardio

1.2%

Forearms

0.7%

Rear Delts

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Cardio

Leg Raise (Captain's Chair)

Day 1

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Cardio

Leg Raise (Captain's Chair)

Day 1

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Cardio

Leg Raise (Captain's Chair)

Day 1

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Cardio

Leg Raise (Captain's Chair)

Day 2

Front Squat (Barbell)

Romanian Deadlift (Trap Bar)

Bulgarian Split Squat (Dumbbell)

Glute Bridge (Barbell)

Calf Raise (Leg Press)

Seated Calf Raise

Ab Wheel

Kettlebell Swing

Day 2

Front Squat (Barbell)

Romanian Deadlift (Trap Bar)

Bulgarian Split Squat (Dumbbell)

Glute Bridge (Barbell)

Calf Raise (Leg Press)

Seated Calf Raise

Ab Wheel

Kettlebell Swing

Day 2

Front Squat (Barbell)

Romanian Deadlift (Trap Bar)

Bulgarian Split Squat (Dumbbell)

Glute Bridge (Barbell)

Calf Raise (Leg Press)

Seated Calf Raise

Ab Wheel

Kettlebell Swing

Day 2

Front Squat (Barbell)

Romanian Deadlift (Trap Bar)

Bulgarian Split Squat (Dumbbell)

Glute Bridge (Barbell)

Calf Raise (Leg Press)

Seated Calf Raise

Ab Wheel

Kettlebell Swing

Day 3

Chest Supported Row (Machine)

Lat Pulldown

One Arm Bent Over Row

Pull-Up (Assisted)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Push Up

Wood Chop

Inverted Row

Day 3

Chest Supported Row (Machine)

Lat Pulldown

One Arm Bent Over Row

Pull-Up (Assisted)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Push Up

Wood Chop

Inverted Row

Day 3

Chest Supported Row (Machine)

Lat Pulldown

One Arm Bent Over Row

Pull-Up (Assisted)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Push Up

Wood Chop

Inverted Row

Day 3

Chest Supported Row (Machine)

Lat Pulldown

One Arm Bent Over Row

Pull-Up (Assisted)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Push Up

Wood Chop

Inverted Row

Day 4

Landmine Push Press

Trap Bar Deadlift

Split Squat (Barbell)

Pull-Up (Assisted)

Tricep Pushdown (Cable)

Seated Calf Raise

Kettlebell Swing

Push Up

Abs Crunch (Weighted)

Cardio

Day 4

Landmine Push Press

Trap Bar Deadlift

Split Squat (Barbell)

Pull-Up (Assisted)

Tricep Pushdown (Cable)

Seated Calf Raise

Kettlebell Swing

Push Up

Abs Crunch (Weighted)

Cardio

Day 4

Landmine Push Press

Trap Bar Deadlift

Split Squat (Barbell)

Pull-Up (Assisted)

Tricep Pushdown (Cable)

Seated Calf Raise

Kettlebell Swing

Push Up

Abs Crunch (Weighted)

Cardio

Day 4

Landmine Push Press

Trap Bar Deadlift

Split Squat (Barbell)

Pull-Up (Assisted)

Tricep Pushdown (Cable)

Seated Calf Raise

Kettlebell Swing

Push Up

Abs Crunch (Weighted)

Cardio

Day 1

Bench Press (Dumbbell)

1 Set

Incline Bench Press (Dumbbell)

1 Set

Shoulder Press (Machine)

1 Set

Lateral Raise (Dumbbell)

1 Set

Tricep Pushdown (Cable)

1 Set

Cardio

1 Set

Leg Raise (Captain's Chair)

1 Set

Day 2

Front Squat (Barbell)

1 Set

Romanian Deadlift (Trap Bar)

1 Set

Bulgarian Split Squat (Dumbbell)

1 Set

Glute Bridge (Barbell)

1 Set

Calf Raise (Leg Press)

1 Set

Seated Calf Raise

1 Set

Ab Wheel

1 Set

Kettlebell Swing

1 Set

Day 3

Chest Supported Row (Machine)

1 Set

Lat Pulldown

1 Set

One Arm Bent Over Row

1 Set

Pull-Up (Assisted)

1 Set

Hammer Curl (Dumbbell)

1 Set

Incline Curl (Dumbbell)

1 Set

Push Up

1 Set

Wood Chop

1 Set

Inverted Row

1 Set

Day 4

Landmine Push Press

1 Set

Trap Bar Deadlift

1 Set

Split Squat (Barbell)

1 Set

Pull-Up (Assisted)

1 Set

Tricep Pushdown (Cable)

1 Set

Seated Calf Raise

1 Set

Kettlebell Swing

1 Set

Push Up

1 Set

Abs Crunch (Weighted)

1 Set

Cardio

1 Set