The Mid Fit Lean
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Push Up | 2 | 10 reps | @6 |
| 2 | Bench Press (Barbell) | 3 | 10 reps | @6 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @6 |
| 4 | Cable Crossover | 3 | 10 reps | @6 |
| 5 | Shoulder Press (Machine) | 3 | 10 reps | @6 |
| 6 | Skull Crusher | 2 | 10 reps | @6 |
| 7 | Tricep Pushdown (Cable) | 2 | 10 reps | @7 |
| Superset | ||||
| 8A | Dead Bug | 2 | 16 reps | @6 |
| 8B | Russian Twist | 2 | 20 reps | @6 |
| 8C | Plank | 2 | 0.5 min | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | 10 reps | @6 |
| 2 | Seated Row (Cable) | 3 | 12 reps | @6.5 |
| 3 | Lat Pulldown | 3 | 12 reps | @6.5 |
| 4 | Straight Arm Lat Pulldown | 3 | 10 reps | @6.5 |
| 5 | Shrug (Dumbbell) | 3 | 10 reps | @7 |
| 6 | Bicep Curl (EZ Bar) | 3 | 12 reps | @6.5 |
| 7 | Hammer Curl | 3 | 10 reps | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 3 | 15 reps | @6.5 |
| 2 | Leg Press (45 Degrees) | 3 | 10 reps | @7 |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 8 reps | @7 |
| 4 | Leg Extension | 2 | 15 reps | @7 |
| 5 | Glute Bridge (Bodyweight) | 3 | 10 reps | @7 |
| 6 | Dead Bug | 2 | 20 reps | @7 |
| 7 | Russian Twist | 2 | 24 reps | @7 |
| 8 | Side Plank | 2 | 0.5 min | @7 |
| 9 | Standing Calf Raise | 2 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Inverted Row | 2 | 12 reps | @6 |
| 2 | Push Up | 2 | 10 reps | @6 |
| 3 | Bent Over Row (Barbell) | 3 | 10 reps | @6.5 |
| 4 | Incline Bench Press (Smith Machine) | 2 | 12 reps | @6 |
| 5 | Lat Pulldown (Close Grip) | 3 | 12 reps | @6 |
| 6 | Bench Press (Dumbbell) | 2 | 10 reps | @6.5 |
| 7 | Pec Deck (Machine) | 2 | 12 reps | @6.5 |
| 8 | Reverse Pec Deck | 2 | 10 reps | @6 |
| 9 | Lateral Raise (Dumbbell) | 3 | 12 reps | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jumping Jack | 3 | 0.5 min | @6.5 |
| Superset | ||||
| 2A | Sumo Squat | 3 | 15 reps | @6.5 |
| 2B | Hip Extension | 3 | 15 reps | @7 |
| Superset | ||||
| 3A | Lunge (Dumbbell) | 3 | 16 reps | @6.5 |
| 3B | Walk | 3 | 1 min | @6.5 |
| 4 | Seated Calf Raise | 3 | 8 reps | @7 |
| Superset | ||||
| 5A | Mountain Climber | 3 | 10 reps | @6.5 |
| 5B | Dead Bug | 3 | 14 reps | @6.5 |
| 5C | Russian Twist | 3 | 20 reps | @7 |
| 5D | Plank | 3 | 0.5 min | @6.5 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Mid Fit Lean is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Mid Fit Lean is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Mid Fit Lean is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
