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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
    Sep 03, 2025 03:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Upper Back
12.4%
Front Delts
9%
Chest
8.8%
Middle Delts
8%
Lats
7.9%
Biceps
7.8%
Quadriceps
6.6%
Abs
5.9%
Glutes
5.4%
Hamstrings
5.3%
Calves
2.5%
Rear Delts
2.4%
Adductors
1.8%
Lower Back
1.5%
Forearms
1.1%
Cardio
0.6%
Abductors
0.4%
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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
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
Romanian Deadlift (Dumbbell)
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
Romanian Deadlift (Dumbbell)
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
Romanian Deadlift (Dumbbell)
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
Romanian Deadlift (Dumbbell)
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
Romanian Deadlift (Dumbbell)
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
Romanian Deadlift (Dumbbell)
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 (Machine)
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 (Machine)
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 (Machine)
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 (Machine)
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 (Machine)
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 (Machine)
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
Romanian Deadlift (Dumbbell)
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 (Machine)
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
-