Program Description
Gainz
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 15, 2024 10:15
- Last EditedJun 18, 2025 12:52
Summary
Transform your upper body in just 4 weeks with the Lee program, designed for dedicated lifters ready to push their limits. This 4-day-a-week regimen focuses on building strength and muscle through a variety of barbell, dumbbell, and machine exercises, targeting your chest, back, and arms. Expect to tackle challenging movements like the Bench Press, Bent Over Row, and Skull Crusher, all while honing your technique with guided video demonstrations. Get ready to elevate your training and achieve noticeable results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
9 reps
-
3
Pec Fly (Dumbbell)
3
9 reps
-
4
Pec Deck (Machine)
3
9 reps
-
5
Skull Crusher
4
9 reps
-
6
Tricep Pushdown (Cable)
3
9 reps
-
7
Overhead Tricep Extension (Cable)
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Skull Crusher
4
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Overhead Tricep Extension (Cable)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
3 reps
-
3
Pec Fly (Dumbbell)
3
3 reps
-
4
Pec Deck (Machine)
3
3 reps
-
5
Skull Crusher
4
3 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
7
Overhead Tricep Extension (Cable)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Pullover (Machine)
3
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Drag Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
9 reps
-
2
Lat Pulldown
3
9 reps
-
3
T-Bar Row
3
9 reps
-
4
Pullover (Machine)
3
9 reps
-
5
Bicep Curl (Barbell)
4
9 reps
-
6
Hammer Curl
3
9 reps
-
7
Drag Curl
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Lat Pulldown
3
6 reps
-
3
T-Bar Row
3
6 reps
-
4
Pullover (Machine)
3
6 reps
-
5
Bicep Curl (Barbell)
4
6 reps
-
6
Hammer Curl
3
6 reps
-
7
Drag Curl
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3 reps
-
2
Lat Pulldown
3
3 reps
-
3
T-Bar Row
3
3 reps
-
4
Pullover (Machine)
3
3 reps
-
5
Bicep Curl (Barbell)
4
3 reps
-
6
Hammer Curl
3
3 reps
-
7
Drag Curl
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Cable Crunch
5
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9 reps
-
2
Lateral Raise (Dumbbell)
3
9 reps
-
3
Reverse Pec Deck
3
9 reps
-
4
Front Raise
3
9 reps
-
5
Cable Crunch
5
9 reps
-
6
Hanging Leg Raise
4
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Reverse Pec Deck
3
6 reps
-
4
Front Raise
3
6 reps
-
5
Cable Crunch
5
6 reps
-
6
Hanging Leg Raise
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3 reps
-
2
Lateral Raise (Dumbbell)
3
3 reps
-
3
Reverse Pec Deck
3
3 reps
-
4
Front Raise
3
3 reps
-
5
Cable Crunch
5
3 reps
-
6
Hanging Leg Raise
4
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9 reps
-
2
Single Leg Press
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Romanian Deadlift (Barbell)
4
9 reps
-
5
Hamstring Curl
3
9 reps
-
6
Standing Calf Raise
5
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Single Leg Press
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hamstring Curl
3
6 reps
-
6
Standing Calf Raise
5
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Single Leg Press
3
3 reps
-
3
Leg Extension
3
3 reps
-
4
Romanian Deadlift (Barbell)
4
3 reps
-
5
Hamstring Curl
3
3 reps
-
6
Standing Calf Raise
5
3 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
12 Reps
@9.5
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
3
Pec Fly (Dumbbell)3 Sets
12 Reps
-
4
Pec Deck (Machine)3 Sets
12 Reps
-
5
Skull Crusher4 Sets
12 Reps
-
6
Tricep Pushdown (Cable)3 Sets
12 Reps
-
7
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
Day 2
1
Bent Over Row (Barbell)4 Sets
12 Reps
-
2
Lat Pulldown3 Sets
12 Reps
-
3
T-Bar Row3 Sets
12 Reps
-
4
Pullover (Machine)3 Sets
12 Reps
-
5
Bicep Curl (Barbell)4 Sets
12 Reps
-
6
Hammer Curl3 Sets
12 Reps
-
7
Drag Curl3 Sets
12 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)4 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
3
Reverse Pec Deck3 Sets
12 Reps
-
4
Front Raise3 Sets
12 Reps
-
5
Cable Crunch5 Sets
12 Reps
-
6
Hanging Leg Raise4 Sets
12 Reps
-
Day 4
1
Squat (Barbell)4 Sets
12 Reps
-
2
Single Leg Press3 Sets
12 Reps
-
3
Leg Extension3 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)4 Sets
12 Reps
-
5
Hamstring Curl3 Sets
12 Reps
-
6
Standing Calf Raise5 Sets
12 Reps
-