Lee

by Lee S.

1 athletes joined

Program Description

Gainz

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 15, 2024 10:15
Last Edited
Jun 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!

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.2%

Biceps

9.5%

Front Delts

9.3%

Chest

9.2%

Abs

8.1%

Lats

7.8%

Upper Back

7.6%

Hamstrings

7.6%

Quadriceps

7.3%

Glutes

5.8%

Middle Delts

5.5%

Calves

3.4%

Lower Back

2.6%

Rear Delts

2.4%

Forearms

1.5%

Adductors

1.1%

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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)

12 reps

RPE 9.5

Incline Bench Press (Dumbbell)

12 reps

Pec Fly (Dumbbell)

12 reps

Pec Deck (Machine)

12 reps

Skull Crusher

12 reps

Tricep Pushdown (Cable)

12 reps

Overhead Tricep Extension (Cable)

12 reps

Day 1

Bench Press (Barbell)

9 reps

RPE 9.5

Incline Bench Press (Dumbbell)

9 reps

Pec Fly (Dumbbell)

9 reps

Pec Deck (Machine)

9 reps

Skull Crusher

9 reps

Tricep Pushdown (Cable)

9 reps

Overhead Tricep Extension (Cable)

9 reps

Day 1

Bench Press (Barbell)

6 reps

RPE 9.5

Incline Bench Press (Dumbbell)

6 reps

Pec Fly (Dumbbell)

6 reps

Pec Deck (Machine)

6 reps

Skull Crusher

6 reps

Tricep Pushdown (Cable)

6 reps

Overhead Tricep Extension (Cable)

6 reps

Day 1

Bench Press (Barbell)

3 reps

RPE 9.5

Incline Bench Press (Dumbbell)

3 reps

Pec Fly (Dumbbell)

3 reps

Pec Deck (Machine)

3 reps

Skull Crusher

3 reps

Tricep Pushdown (Cable)

3 reps

Overhead Tricep Extension (Cable)

3 reps

Day 2

Bent Over Row (Barbell)

12 reps

Lat Pulldown

12 reps

T-Bar Row

12 reps

Pullover (Machine)

12 reps

Bicep Curl (Barbell)

12 reps

Hammer Curl

12 reps

Drag Curl

12 reps

Day 2

Bent Over Row (Barbell)

9 reps

Lat Pulldown

9 reps

T-Bar Row

9 reps

Pullover (Machine)

9 reps

Bicep Curl (Barbell)

9 reps

Hammer Curl

9 reps

Drag Curl

9 reps

Day 2

Bent Over Row (Barbell)

6 reps

Lat Pulldown

6 reps

T-Bar Row

6 reps

Pullover (Machine)

6 reps

Bicep Curl (Barbell)

6 reps

Hammer Curl

6 reps

Drag Curl

6 reps

Day 2

Bent Over Row (Barbell)

3 reps

Lat Pulldown

3 reps

T-Bar Row

3 reps

Pullover (Machine)

3 reps

Bicep Curl (Barbell)

3 reps

Hammer Curl

3 reps

Drag Curl

3 reps

Day 3

Seated Shoulder Press (Dumbbell)

12 reps

Lateral Raise (Dumbbell)

12 reps

Reverse Pec Deck

12 reps

Front Raise

12 reps

Cable Crunch

12 reps

Hanging Leg Raise

12 reps

Day 3

Seated Shoulder Press (Dumbbell)

9 reps

Lateral Raise (Dumbbell)

9 reps

Reverse Pec Deck

9 reps

Front Raise

9 reps

Cable Crunch

9 reps

Hanging Leg Raise

9 reps

Day 3

Seated Shoulder Press (Dumbbell)

6 reps

Lateral Raise (Dumbbell)

6 reps

Reverse Pec Deck

6 reps

Front Raise

6 reps

Cable Crunch

6 reps

Hanging Leg Raise

6 reps

Day 3

Seated Shoulder Press (Dumbbell)

3 reps

Lateral Raise (Dumbbell)

3 reps

Reverse Pec Deck

3 reps

Front Raise

3 reps

Cable Crunch

3 reps

Hanging Leg Raise

3 reps

Day 4

Squat (Barbell)

12 reps

Single Leg Press

12 reps

Leg Extension

12 reps

Romanian Deadlift (Barbell)

12 reps

Hamstring Curl

12 reps

Standing Calf Raise

12 reps

Day 4

Squat (Barbell)

9 reps

Single Leg Press

9 reps

Leg Extension

9 reps

Romanian Deadlift (Barbell)

9 reps

Hamstring Curl

9 reps

Standing Calf Raise

9 reps

Day 4

Squat (Barbell)

6 reps

Single Leg Press

6 reps

Leg Extension

6 reps

Romanian Deadlift (Barbell)

6 reps

Hamstring Curl

6 reps

Standing Calf Raise

6 reps

Day 4

Squat (Barbell)

3 reps

Single Leg Press

3 reps

Leg Extension

3 reps

Romanian Deadlift (Barbell)

3 reps

Hamstring Curl

3 reps

Standing Calf Raise

3 reps

Day 1

Bench Press (Barbell)

4 Sets

12 Reps

@9.5

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

Pec Fly (Dumbbell)

3 Sets

12 Reps

Pec Deck (Machine)

3 Sets

12 Reps

Skull Crusher

4 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

Day 2

Bent Over Row (Barbell)

4 Sets

12 Reps

Lat Pulldown

3 Sets

12 Reps

T-Bar Row

3 Sets

12 Reps

Pullover (Machine)

3 Sets

12 Reps

Bicep Curl (Barbell)

4 Sets

12 Reps

Hammer Curl

3 Sets

12 Reps

Drag Curl

3 Sets

12 Reps

Day 3

Seated Shoulder Press (Dumbbell)

4 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Reverse Pec Deck

3 Sets

12 Reps

Front Raise

3 Sets

12 Reps

Cable Crunch

5 Sets

12 Reps

Hanging Leg Raise

4 Sets

12 Reps

Day 4

Squat (Barbell)

4 Sets

12 Reps

Single Leg Press

3 Sets

12 Reps

Leg Extension

3 Sets

12 Reps

Romanian Deadlift (Barbell)

4 Sets

12 Reps

Hamstring Curl

3 Sets

12 Reps

Standing Calf Raise

5 Sets

12 Reps