Chat GPT Lean Muscle Program

by Cade S.

Program Description

Split: Push / Pull / Legs / Upper / Lower Focus: Muscle growth, fat loss, strength Cardio & Recovery - Cardio (2-3x/week): 30 mins steady state (walk, bike, incline treadmill) - HIIT (Optional): 1x/week, post-lift or Saturdays - Sleep: 7-9 hrs/night - Recovery: Foam roll/stretch on off days Progression Tips - Increase weight or reps weekly (progressive overload) - If stuck, add a set or slow the tempo - Deload after Week 4 if needed (reduce volume 50%)

Program Overview

Level
Novice
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
May 23, 2025 12:16
Last Edited
Jun 18, 2025 12:32

Summary

Unlock your potential with the Chat GPT Lean Muscle Program, a comprehensive 4-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, including the bench press, deadlifts, and overhead presses, all aimed at building lean muscle mass. Each workout is structured to maximize strength gains while keeping your routine fresh and challenging. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

8 reps

Incline Bench Press (Dumbbell)

12 reps

Overhead Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Dip (Bodyweight)

15 reps

Tricep Rope Push Down (Cable)

15 reps

Push Up

100 reps

RPE 10

Day 1

Bench Press (Barbell)

8 reps

Incline Bench Press (Dumbbell)

12 reps

Overhead Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Dip (Bodyweight)

15 reps

Tricep Rope Push Down (Cable)

15 reps

Push Up

100 reps

RPE 10

Day 1

Bench Press (Barbell)

8 reps

Incline Bench Press (Dumbbell)

12 reps

Overhead Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Dip (Bodyweight)

15 reps

Tricep Rope Push Down (Cable)

15 reps

Push Up

100 reps

RPE 10

Day 1

Bench Press (Barbell)

8 reps

Incline Bench Press (Dumbbell)

12 reps

Overhead Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

15 reps

Tricep Dip (Bodyweight)

15 reps

Tricep Rope Push Down (Cable)

15 reps

Push Up

100 reps

RPE 10

Day 2

Deadlift (Barbell)

5 reps

Pull-Up (Bodyweight)

10 reps

Lat Pulldown

10 reps

Barbell Row

10 reps

Face Pull

15 reps

Hammer Curl

12 reps

Bicep Curl (EZ Bar)

15 reps

Day 2

Deadlift (Barbell)

5 reps

Pull-Up (Bodyweight)

10 reps

Lat Pulldown

10 reps

Barbell Row

10 reps

Face Pull

15 reps

Hammer Curl

12 reps

Bicep Curl (EZ Bar)

15 reps

Day 2

Deadlift (Barbell)

5 reps

Pull-Up (Bodyweight)

10 reps

Lat Pulldown

10 reps

Barbell Row

10 reps

Face Pull

15 reps

Hammer Curl

12 reps

Bicep Curl (EZ Bar)

15 reps

Day 2

Deadlift (Barbell)

5 reps

Pull-Up (Bodyweight)

10 reps

Lat Pulldown

10 reps

Barbell Row

10 reps

Face Pull

15 reps

Hammer Curl

12 reps

Bicep Curl (EZ Bar)

15 reps

Day 3

Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

10 reps

Walking Lunge (Dumbbell)

12 reps

Leg Press

15 reps

Lying Leg Curl

12 reps

Seated Calf Raise

20 reps

Day 3

Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

10 reps

Walking Lunge (Dumbbell)

12 reps

Leg Press

15 reps

Lying Leg Curl

12 reps

Seated Calf Raise

20 reps

Day 3

Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

10 reps

Walking Lunge (Dumbbell)

12 reps

Leg Press

15 reps

Lying Leg Curl

12 reps

Seated Calf Raise

20 reps

Day 3

Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

10 reps

Walking Lunge (Dumbbell)

12 reps

Leg Press

15 reps

Lying Leg Curl

12 reps

Seated Calf Raise

20 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Pull-Up (Bodyweight)

10 reps

Arnold Press

12 reps

Chest Fly (Cable)

15 reps

Dumbbell Row

12 reps

Skull Crusher (Dumbbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Pull-Up (Bodyweight)

10 reps

Arnold Press

12 reps

Chest Fly (Cable)

15 reps

Dumbbell Row

12 reps

Skull Crusher (Dumbbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Pull-Up (Bodyweight)

10 reps

Arnold Press

12 reps

Chest Fly (Cable)

15 reps

Dumbbell Row

12 reps

Skull Crusher (Dumbbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

Day 4

Incline Bench Press (Barbell)

10 reps

Pull-Up (Bodyweight)

10 reps

Arnold Press

12 reps

Chest Fly (Cable)

15 reps

Dumbbell Row

12 reps

Skull Crusher (Dumbbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

Day 5

Front Squat (Barbell)

6 reps

Glute Bridge (Dumbbell)

12 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Leg Extension

15 reps

Standing Calf Raise

20 reps

Stair Climber

15 mins

Day 5

Front Squat (Barbell)

6 reps

Glute Bridge (Dumbbell)

12 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Leg Extension

15 reps

Standing Calf Raise

20 reps

Stair Climber

15 mins

Day 5

Front Squat (Barbell)

6 reps

Glute Bridge (Dumbbell)

12 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Leg Extension

15 reps

Standing Calf Raise

20 reps

Stair Climber

15 mins

Day 5

Front Squat (Barbell)

6 reps

Glute Bridge (Dumbbell)

12 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Leg Extension

15 reps

Standing Calf Raise

20 reps

Stair Climber

15 mins

Day 1

Bench Press (Barbell)

4 Sets

8 Reps

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

Overhead Press (Dumbbell)

3 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

15 Reps

Tricep Dip (Bodyweight)

3 Sets

15 Reps

Tricep Rope Push Down (Cable)

3 Sets

15 Reps

Push Up

2 Sets

100 Reps

@10

Day 2

Deadlift (Barbell)

4 Sets

5 Reps

Pull-Up (Bodyweight)

3 Sets

10 Reps

Lat Pulldown

4 Sets

10 Reps

Barbell Row

3 Sets

10 Reps

Face Pull

3 Sets

15 Reps

Hammer Curl

3 Sets

12 Reps

Bicep Curl (EZ Bar)

2 Sets

15 Reps

Day 3

Squat (Barbell)

4 Sets

8 Reps

Romanian Deadlift (Barbell)

3 Sets

10 Reps

Walking Lunge (Dumbbell)

2 Sets

12 Reps

Leg Press

3 Sets

15 Reps

Lying Leg Curl

3 Sets

12 Reps

Seated Calf Raise

4 Sets

20 Reps

Day 4

Incline Bench Press (Barbell)

4 Sets

10 Reps

Pull-Up (Bodyweight)

3 Sets

10 Reps

Arnold Press

3 Sets

12 Reps

Chest Fly (Cable)

3 Sets

15 Reps

Dumbbell Row

3 Sets

12 Reps

Skull Crusher (Dumbbell)

3 Sets

10 Reps

Bicep Curl (EZ Bar)

3 Sets

10 Reps

Day 5

Front Squat (Barbell)

4 Sets

6 Reps

Glute Bridge (Dumbbell)

3 Sets

12 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

Leg Extension

3 Sets

15 Reps

Standing Calf Raise

4 Sets

20 Reps

Stair Climber

1 Set

15 mins