Program Description
To help you shed fat, retain muscle, and build strength through structured full-body resistance training, daily movement, and smart nutrition, without extreme restrictions. You’ll stay functional, energized, and lean with workouts that support long-term sustainability.
Program Overview
- LevelIntermediate, Novice
- GoalBodyweight Fitness, Athletics, Bodybuilding
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJul 31, 2025 05:17
- Last EditedAug 03, 2025 03:16
Summary
Transform your physique with the LeanBuilt: 12-Week Strength & Shred program, designed for those ready to build strength while shredding fat. Over six days each week, you'll engage in a dynamic mix of compound lifts and targeted exercises, focusing on key muscle groups to maximize results. With a blend of strength training and cardio, this program ensures you stay energized and motivated as you work towards a leaner, stronger you. Get ready to push your limits and redefine your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.1%
Upper Back
11.3%
Glutes
10.3%
Quadriceps
9.1%
Front Delts
8%
Triceps
7.7%
Lats
7.2%
Hamstrings
7.2%
Chest
6.4%
Middle Delts
5.9%
Biceps
5.3%
Lower Back
3.2%
Rear Delts
2.3%
Adductors
2.2%
Cardio
0.6%
Other
0.6%
Forearms
0.4%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Cycling
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
-
2
Lying Leg Raise
3
15 reps
-
3
Russian Twist
3
20 reps
-
4
Bird Dog
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Walking Lunge
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6 reps
-
2
Push Up
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Battle Ropes
1
10 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
6 Reps
-
2
Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Bent Over Row (Dumbbell)3 Sets
10 Reps
-
4
Plank3 Sets
1 mins
-
Day 2
1
Lat Pulldown4 Sets
8 Reps
-
2
Dumbbell Row3 Sets
10 Reps
-
3
Bicep Curl (Barbell)3 Sets
12 Reps
-
4
Face Pull3 Sets
15 Reps
-
5
Cycling1 Set
30 mins
-
Day 3
1
Walk1 Set
80 mins
-
2
Lying Leg Raise3 Sets
15 Reps
-
3
Russian Twist3 Sets
20 Reps
-
4
Bird Dog1 Set
1 Reps
-
Day 4
1
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
2
Walking Lunge3 Sets
10 Reps
-
3
Glute Bridge (Dumbbell)3 Sets
12 Reps
-
4
Hanging Leg Raise3 Sets
10 Reps
-
Day 5
1
Overhead Press (Barbell)4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
4
Tricep Dip (Bodyweight)3 Sets
12 Reps
-
Day 6
1
Clean Deadlift4 Sets
6 Reps
-
2
Push Up3 Sets
15 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Goblet Squat3 Sets
15 Reps
-
5
Battle Ropes1 Set
10 mins
-