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Lean Bulk Split

by jaytothe_

Program Description

Lean Bulk

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 02, 2025 06:39
  • Last Edited
    Oct 05, 2025 09:51

Summary

Unlock your potential with the Lean Bulk Split program, a comprehensive 6-week training plan designed for serious lifters looking to build muscle and strength. With six days of targeted workouts each week, you'll focus on major muscle groups, employing a mix of barbell, dumbbell, and cable exercises to maximize hypertrophy. This program is perfect for those with a garage gym setup, providing a structured approach to achieving your lean bulk goals. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Upper Back
12.9%
Front Delts
9.4%
Chest
9.1%
Middle Delts
8.3%
Lats
8.2%
Biceps
8.1%
Quadriceps
6.5%
Hamstrings
5.5%
Abs
5.3%
Glutes
4.4%
Calves
2.6%
Rear Delts
2.5%
Adductors
1.8%
Forearms
1.2%
Cardio
0.7%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Fly Press (Dumbbell)
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Fly Press (Dumbbell)
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Fly Press (Dumbbell)
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Fly Press (Dumbbell)
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Fly Press (Dumbbell)
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Fly Press (Dumbbell)
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Barbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Barbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Barbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Barbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Barbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Barbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Arnold Press
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Arnold Press
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Arnold Press
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Arnold Press
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Arnold Press
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Arnold Press
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Shrug (Dumbbell)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Shrug (Dumbbell)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Shrug (Dumbbell)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Shrug (Dumbbell)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Shrug (Dumbbell)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Shrug (Dumbbell)
3
12-15 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Fly Press (Dumbbell)
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Pull-Up (Assisted)
4 Sets
6-8 Reps
-
2
Barbell Row
4 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Seated Hamstring Curl
3 Sets
8-10 Reps
-
3
Walking Lunge
3 Sets
12 Reps
-
4
Leg Press
3 Sets
10-12 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
-
2
Arnold Press
3 Sets
10-12 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
5
Hanging Leg Raise
3 Sets
12-15 Reps
-
6
Plank
3 Sets
1 mins
-
Day 5
1
Push Up
3 Sets
AMRAP
-
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
Day 6
1
Cardio
1 Set
30 mins
-