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BoostcampPNG

Lean & Built

by Justo Yanez
2 athletes joined

Program Description

A strength-focused fat-loss program designed to help you lean out, maintain (and grow!) muscle, and bring up your chest while reducing belly fat. Perfect for 4 lifting days + 1 cardio day.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 21, 2025 10:12
  • Last Edited
    May 14, 2025 12:15
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Plank
3
0.5-1 mins
-
6
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-14 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12-14 reps
RPE 8
5
Plank
3
0.5-1 mins
-
6
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-14 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12-14 reps
RPE 8
5
Plank
3
0.5-1 mins
-
6
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
12-14 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 8
5
Plank
3
0.5-1 mins
-
6
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Plank
3
0.5-1 mins
-
7
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Plank
3
0.5-1 mins
-
6
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Side Plank
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Side Plank
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Side Plank
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Side Plank
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Press
3
10 reps
RPE 9
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Side Plank
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Side Plank
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
1B
Seated Row (Cable)
3
10 reps
RPE 8
2
Lat Pulldown
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
4
Push Up
2
AMRAP
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
1B
Seated Row (Cable)
3
10 reps
RPE 8
2
Lat Pulldown
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
4
Push Up
2
AMRAP
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
1B
Seated Row (Cable)
3
10 reps
RPE 8
2
Lat Pulldown
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
4
Push Up
2
AMRAP
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
1B
Seated Row (Cable)
3
10 reps
RPE 8
2A
Lat Pulldown
2
12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
3
Push Up
2
AMRAP
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
10 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
1C
Lat Pulldown
2
12 reps
RPE 8
1D
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2A
Bicep Curl (EZ Bar)
2
12 reps
-
2B
Overhead Tricep Extension (Cable)
2
12 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
1B
Seated Row (Cable)
3
10 reps
RPE 8
2
Lat Pulldown
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
4
Push Up
2
AMRAP
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1
10-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8
2
Leg Curl
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
4
Kettlebell Swing
2
15 reps
-
5
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8
2
Leg Curl
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
4
Kettlebell Swing
2
15 reps
-
5
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
12 reps
RPE 8
1B
Leg Curl
3
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
3
Kettlebell Swing
2
15 reps
-
4
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Leg Curl
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
4
Kettlebell Swing
2
15 reps
-
5
Step-Up (Weighted)
2
10 reps
-
6
Wood Chop
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Leg Curl
3
12 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 9
4
Kettlebell Swing
2
15 reps
-
5
Plank
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8
2
Leg Curl
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
4
Kettlebell Swing
2
15 reps
-
5
Plank
3
0.5-1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
20
0.333-0.666 mins
-
2
Walk
1
10-15 mins
-
3A
Wood Chop
3
12 reps
-
3B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3C
Bird Dog
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
20
0.333-0.666 mins
-
2
Walk
1
10-15 mins
-
3A
Wood Chop
3
12 reps
-
3B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3C
Bird Dog
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
20
0.333-0.666 mins
-
2
Walk
1
10-15 mins
-
3A
Wood Chop
3
12 reps
-
3B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3C
Bird Dog
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
0.333-0.666 mins
-
2
Walk
1
10-15 mins
-
3A
Wood Chop
3
12 reps
-
3B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3C
Bird Dog
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
0.333-0.666 mins
-
2
Walk
1
10-15 mins
-
3A
Wood Chop
3
12 reps
-
3B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3C
Bird Dog
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
20
0.333-0.666 mins
-
2
Walk
1
10-15 mins
-
3A
Wood Chop
3
12 reps
-
3B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3C
Bird Dog
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4A
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Plank
3 Sets
0.5-1 mins
-
6
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1 Set
10-20 mins
-
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
2 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
12-15 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
-
Day 3
1
Walk
1 Set
20-30 mins
-
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
1B
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
4
Push Up
2 Sets
AMRAP
-
5
Hanging Leg Raise
3 Sets
10-15 Reps
-
6
Incline Treadmill Walk (5–10 Incline, 3.0 Speed)
1 Set
10-20 mins
-
Day 5
1
Goblet Squat
3 Sets
12 Reps
@8
2
Leg Curl
3 Sets
12 Reps
@8
3
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@8
4
Kettlebell Swing
2 Sets
15 Reps
-
5
Plank
3 Sets
0.5-1 mins
-
Day 6
1
Sprint
20 Sets
0.333-0.666 mins
-
2
Walk
1 Set
10-15 mins
-
3A
Wood Chop
3 Sets
12 Reps
-
3B
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
3C
Bird Dog
3 Sets
10 Reps
-