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Betty’s Lean Mean Training Routine

by Frank T.
27 athletes joined

Program Description

Full body routine to supplement a running program. Rep range is 8-12 apart from abs at the end of the session which is AMRAP = As Many Reps As Possible For 8-12 select a weight you can do around 10 reps for (quite challenging) and once you can achieve 3 sets of 12, move up a weight the next week.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 07, 2024 09:57
  • Last Edited
    Sep 09, 2024 02:44
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ON THE BOOSTCAMP APP
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Scan QR Code to Download
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
1 reps
2
Goblet Squat
3
8-12 reps
3
Overhead Press (Barbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
7
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
2
Deadlift (Barbell)
3
8-12 reps
3
Squat (Smith Machine)
3
8-12 reps
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
5
Single Arm Row (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
3
8-12 reps
7
Oblique Crunch
3
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
1km Row
1 Set
1 Reps
2
Goblet Squat
3 Sets
8-12 Reps
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Run
1 Set
5 mins
2
Deadlift (Barbell)
3 Sets
8-12 Reps
3
Squat (Smith Machine)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Oblique Crunch
3 Sets
AMRAP