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Lean Muscle - SUN

by sunthar subramanian
2 athletes joined

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
    Oct 04, 2025 01:04

Summary

Transform your physique with the Lean Muscle - SUN program, a focused 4-week journey designed for those serious about building strength and definition. Committing just 4 days a week, you'll engage in targeted workouts that emphasize upper push and lower mass exercises, utilizing a full gym setup. Each session is crafted to maximize muscle engagement, featuring a variety of movements like dumbbell bench presses and barbell squats. Get ready to sculpt your body and achieve lean muscle gains with this structured and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Glutes
10.8%
Lats
8.6%
Abs
8.4%
Triceps
8.2%
Upper Back
8.2%
Hamstrings
8.2%
Front Delts
7.5%
Biceps
6.5%
Middle Delts
5.6%
Chest
5%
Calves
5%
Lower Back
4.4%
Cardio
1.1%
Forearms
0.7%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
2
Romanian Deadlift (Trap Bar)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Glute Bridge (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Seated Calf Raise
3
-
7
Ab Wheel
3
-
8
Kettlebell Swing
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
2
Romanian Deadlift (Trap Bar)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Glute Bridge (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Seated Calf Raise
3
-
7
Ab Wheel
3
-
8
Kettlebell Swing
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
2
Romanian Deadlift (Trap Bar)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Glute Bridge (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Seated Calf Raise
3
-
7
Ab Wheel
3
-
8
Kettlebell Swing
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
2
Romanian Deadlift (Trap Bar)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Glute Bridge (Barbell)
3
-
5
Calf Raise (Leg Press)
3
-
6
Seated Calf Raise
3
-
7
Ab Wheel
3
-
8
Kettlebell Swing
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Lat Pulldown
3
-
3
One Arm Bent Over Row
3
-
4
Pull-Up (Assisted)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Push Up
1
-
8
Wood Chop
3
-
9
Inverted Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Lat Pulldown
3
-
3
One Arm Bent Over Row
3
-
4
Pull-Up (Assisted)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Push Up
1
-
8
Wood Chop
3
-
9
Inverted Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Lat Pulldown
3
-
3
One Arm Bent Over Row
3
-
4
Pull-Up (Assisted)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Push Up
1
-
8
Wood Chop
3
-
9
Inverted Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Lat Pulldown
3
-
3
One Arm Bent Over Row
3
-
4
Pull-Up (Assisted)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Push Up
1
-
8
Wood Chop
3
-
9
Inverted Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
4
-
2
Trap Bar Deadlift
3
-
3
Split Squat (Barbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Calf Raise
3
-
7
Step-Up (Weighted)
3
-
8
Kettlebell Swing
2
-
9
Abs Crunch (Weighted)
3
-
10
Cardio
1
-
11
Push Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
4
-
2
Trap Bar Deadlift
3
-
3
Split Squat (Barbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Calf Raise
3
-
7
Step-Up (Weighted)
3
-
8
Kettlebell Swing
2
-
9
Abs Crunch (Weighted)
3
-
10
Cardio
1
-
11
Push Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
4
-
2
Trap Bar Deadlift
3
-
3
Split Squat (Barbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Calf Raise
3
-
7
Step-Up (Weighted)
3
-
8
Kettlebell Swing
2
-
9
Abs Crunch (Weighted)
3
-
10
Cardio
1
-
11
Push Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
4
-
2
Trap Bar Deadlift
3
-
3
Split Squat (Barbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Seated Calf Raise
3
-
7
Step-Up (Weighted)
3
-
8
Kettlebell Swing
2
-
9
Abs Crunch (Weighted)
3
-
10
Cardio
1
-
11
Push Up
1
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
-
-
-
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
-
-
-
7
Cardio
1 Set
-
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Romanian Deadlift (Trap Bar)
1 Set
1 Set
1 Set
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
4
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
-
-
-
7
Ab Wheel
1 Set
1 Set
1 Set
-
-
-
8
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
-
-
-
3
One Arm Bent Over Row
1 Set
1 Set
1 Set
-
-
-
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
7
Push Up
1 Set
-
8
Wood Chop
1 Set
1 Set
1 Set
-
-
-
9
Inverted Row
1 Set
-
Day 4
1
Landmine Push Press
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
-
-
-
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
-
-
-
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
-
-
-
7
Step-Up (Weighted)
1 Set
1 Set
1 Set
-
-
-
8
Kettlebell Swing
1 Set
1 Set
-
-
9
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
-
-
-
10
Cardio
1 Set
-
11
Push Up
1 Set
-