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LeanBuilt: 12-Week Strength & Shred

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1 athletes joined

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

  • Level
    Intermediate, Novice
  • Goal
    Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 31, 2025 05:17
  • Last Edited
    Jul 31, 2025 05:48
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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
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
Plank
3 Sets
1 mins
-
Day 2
1
Lat Pulldown
4 Sets
8 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Bicep Curl (Barbell)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Cycling
1 Set
30 mins
-
Day 3
1
Walk
1 Set
80 mins
-
2
Lying Leg Raise
3 Sets
15 Reps
-
3
Russian Twist
3 Sets
20 Reps
-
4
Bird Dog
1 Set
1 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Walking Lunge
3 Sets
10 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
4
Hanging Leg Raise
3 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 Deadlift
4 Sets
6 Reps
-
2
Push Up
3 Sets
15 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Battle Ropes
1 Set
10 mins
-