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Lean bean

by Ashley M.
4 athletes joined

Program Description

Maintain weight while getting toned

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2024 01:19
  • Last Edited
    Jun 18, 2025 08:14

Summary

Transform your physique in just 4 weeks with the Lean Bean program, designed for those looking to build strength and lean muscle. With 4 training days each week, you'll engage in a variety of compound and isolation exercises, including Leg Press, Clean and Press, and Hip Thrusts, all tailored to target key muscle groups. This program is perfect for gym-goers ready to push their limits and achieve a toned, athletic look. Get ready to sweat, lift, and see results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.3%
Lats
9.7%
Glutes
9%
Quadriceps
8.5%
Hamstrings
7.8%
Biceps
7.7%
Triceps
7.7%
Abs
7.7%
Chest
6.3%
Lower Back
5%
Front Delts
4.1%
Middle Delts
3.4%
Olympic
2.9%
Rear Delts
2.3%
Adductors
1.4%
Forearms
0.9%
Other
0.7%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Hamstring Curl
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Back Extension
1
2
10 reps
8 reps
RPE 6
RPE 6
4
Squat (Barbell)
2
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
5
Hip Thrust (Barbell)
2
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Hamstring Curl
2
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
1
2
10 reps
8 reps
RPE 7
RPE 7
4
Squat (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Hip Thrust (Barbell)
2
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Hamstring Curl
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Back Extension
1
2
10 reps
8 reps
RPE 6
RPE 6
4
Squat (Barbell)
2
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
5
Hip Thrust (Barbell)
2
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Hamstring Curl
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Back Extension
1
2
10 reps
8 reps
RPE 6
RPE 6
4
Squat (Barbell)
2
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
5
Hip Thrust (Barbell)
2
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
2
Bench Press (Barbell)
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
3
Arnold Press
1
3
10 reps
8 reps
RPE 6
RPE 6
4
Pec Deck (Machine)
2
1
8 reps
10 reps
RPE 6
RPE 6
5
Tricep Extension (Cable)
3
10 reps
RPE 6
6
Dip (Assisted)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
3
10 reps
8 reps
RPE 7
RPE 7
4
Pec Deck (Machine)
2
1
8 reps
10 reps
RPE 7
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Dip (Assisted)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
2
Bench Press (Barbell)
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
3
Arnold Press
1
3
10 reps
8 reps
RPE 6
RPE 6
4
Pec Deck (Machine)
2
1
8 reps
10 reps
RPE 6
RPE 6
5
Tricep Extension (Cable)
3
10 reps
RPE 6
6
Dip (Assisted)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
2
Bench Press (Barbell)
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
3
Arnold Press
1
3
10 reps
8 reps
RPE 6
RPE 6
4
Pec Deck (Machine)
2
1
8 reps
10 reps
RPE 6
RPE 6
5
Tricep Extension (Cable)
3
10 reps
RPE 6
6
Dip (Assisted)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
2
8 reps
6 reps
RPE 6
RPE 6
2
Face Pull
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Barbell Row
1
3
8 reps
6 reps
RPE 6
RPE 6
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Seated Row (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Face Pull
1
2
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Barbell Row
1
3
8 reps
6 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
2
8 reps
6 reps
RPE 6
RPE 6
2
Face Pull
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Barbell Row
1
3
8 reps
6 reps
RPE 6
RPE 6
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Seated Row (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
2
8 reps
6 reps
RPE 6
RPE 6
2
Face Pull
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Barbell Row
1
3
8 reps
6 reps
RPE 6
RPE 6
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Seated Row (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
2
Plank
1
1
1
1 mins
45 mins
30 mins
-
-
-
3
Abs Crunch (Weighted)
1
2
20 reps
15 reps
-
-
4
Bicycle Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
2
Plank
1
1
1
1 mins
45 mins
30 mins
-
-
-
3
Abs Crunch (Weighted)
1
2
20 reps
15 reps
-
-
4
Bicycle Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
2
Plank
1
1
1
1 mins
45 mins
30 mins
-
-
-
3
Abs Crunch (Weighted)
1
2
20 reps
15 reps
-
-
4
Bicycle Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
2
Plank
1
1
1
1 mins
45 mins
30 mins
-
-
-
3
Abs Crunch (Weighted)
1
2
20 reps
15 reps
-
-
4
Bicycle Crunch
3
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Leg Press
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6
@6
@6
2
Hamstring Curl
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
3
Back Extension
1 Set
2 Sets
10 Reps
8 Reps
@6
@6
4
Squat (Barbell)
2 Sets
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@6
@6
@6
5
Hip Thrust (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@6
@6
@7
Day 2
1
Clean and Press
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@6
@6
@6
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@6
@6
@6
3
Arnold Press
1 Set
3 Sets
10 Reps
8 Reps
@6
@6
4
Pec Deck (Machine)
2 Sets
1 Set
8 Reps
10 Reps
@6
@6
5
Tricep Extension (Cable)
3 Sets
10 Reps
@6
6
Dip (Assisted)
3 Sets
8 Reps
@6
Day 3
1
T-Bar Row
2 Sets
2 Sets
8 Reps
6 Reps
@6
@6
2
Face Pull
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
3
Barbell Row
1 Set
3 Sets
8 Reps
6 Reps
@6
@6
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@6
@6
5
Seated Row (Cable)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@6
Day 4
1
Run
1 Set
25 mins
-
2
Plank
1 Set
1 Set
1 Set
1 mins
45 mins
30 mins
-
-
-
3
Abs Crunch (Weighted)
1 Set
2 Sets
20 Reps
15 Reps
-
-
4
Bicycle Crunch
3 Sets
15 Reps
-