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Betty’s Lean Mean Training Routine

by Frank T.
50 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 08, 2025 05:13

Summary

Transform your fitness journey with Betty’s Lean Mean Training Routine, a focused 12-week program designed for those ready to sculpt their physique. Committing just two days a week, you'll engage in a balanced mix of strength and cardio exercises, including Goblet Squats, Deadlifts, and a 1km Row, ensuring comprehensive muscle engagement. This program is perfect for building lean muscle and enhancing endurance, all while utilizing full gym equipment for optimal results. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.6%
Middle Delts
11.1%
Quadriceps
10.3%
Front Delts
10.3%
Hamstrings
9.6%
Glutes
9.6%
Lats
6.7%
Upper Back
6.7%
Triceps
6.7%
Lower Back
4.4%
Chest
3.7%
Biceps
3%
Other
2.5%
Adductors
2.2%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-