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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
    Jun 18, 2025 09:15

Summary

**Lean & Built** is a comprehensive 6-week program designed to sculpt your physique and enhance your strength. With six days of targeted workouts each week, you'll focus on both upper and lower body strength while incorporating metabolic conditioning for optimal fat loss. This program combines classic lifts like the bench press and squats with supersets and core work, ensuring a balanced approach to building lean muscle. Get ready to challenge yourself and achieve a stronger, more defined body!
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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
-