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The Mid Fit Lean

by Umer K.
10 athletes joined

Program Description

Do Proper Warmup Exercises & Mobility Drills Before Doing Every Session and After the Session Do Cool proper Cool Down Active & Passive Stretching. Note : If you feel Good During This Workout Program Progress According to the Same Intensity that I Mention or If you Don't Feel Good do the Regression to Eliminate Sets or even exercises. For best results do 6-8K Steps in a day

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 28, 2024 05:57
  • Last Edited
    Sep 16, 2024 07:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 6
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Cable Crossover
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
6
Skull Crusher
2
10 reps
RPE 6
7
Tricep Pushdown (Cable)
2
10 reps
RPE 7
8A
Dead Bug
2
16 reps
RPE 6
8B
Russian Twist
2
20 reps
RPE 6
8C
Plank
2
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 6
2
Bench Press (Barbell)
3
12 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Cable Crossover
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
12 reps
RPE 6.5
6
Skull Crusher
2
10 reps
RPE 6
7
Tricep Pushdown (Cable)
2
10 reps
RPE 7
8A
Dead Bug
2
16 reps
RPE 6
8B
Russian Twist
2
20 reps
RPE 6
8C
Plank
2
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 6
2
Bench Press (Barbell)
3
14 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Cable Crossover
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
12 reps
RPE 6.5
6
Skull Crusher
3
12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
10 reps
RPE 7
8A
Dead Bug
2
20 reps
RPE 7
8B
Russian Twist
2
26 reps
RPE 7
8C
Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
12 reps
10 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Cable Crossover
3
12 reps
RPE 7
5
Shoulder Press (Machine)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
10 reps
RPE 7
8A
Dead Bug
3
20 reps
RPE 7
8B
Russian Twist
2
26 reps
RPE 7
8C
Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Lat Pulldown
3
12 reps
RPE 6.5
4
Straight Arm Lat Pulldown
3
10 reps
RPE 6.5
5
Shrug (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hammer Curl
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6
2
Seated Row (Cable)
3
14 reps
RPE 6.5
3
Lat Pulldown
3
14 reps
RPE 6.5
4
Straight Arm Lat Pulldown
3
10 reps
RPE 6.5
5
Shrug (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hammer Curl
3
10 reps
RPE 6.5
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6
2
Seated Row (Cable)
3
14 reps
RPE 7
3
Lat Pulldown
3
14 reps
RPE 7
4
Straight Arm Lat Pulldown
3
10 reps
RPE 7
5
Shrug (Dumbbell)
3
10 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6
2
Seated Row (Cable)
3
15 reps
RPE 7
3
Lat Pulldown
3
15 reps
RPE 7
4
Straight Arm Lat Pulldown
3
10 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7
8
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
2
15 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
10 reps
RPE 7
6
Dead Bug
2
20 reps
RPE 7
7
Russian Twist
2
24 reps
RPE 7
8
Side Plank
2
0.5 mins
RPE 7
9
Standing Calf Raise
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
20 reps
RPE 7
2
Squat (Barbell)
3
12 reps
RPE 6.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 7
7
Dead Bug
2
20 reps
RPE 7
8
Russian Twist
2
24 reps
RPE 7
9
Side Plank
2
0.5 mins
RPE 7
10
Standing Calf Raise
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
RPE 8
2
Squat (Barbell)
3
13 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 7
7
Dead Bug
2
26 reps
RPE 7
8
Russian Twist
2
26 reps
RPE 7
9
Side Plank
2
1 mins
RPE 7
10
Standing Calf Raise
2
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
RPE 8
2
Squat (Barbell)
3
15 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Leg Press (45 Degrees)
3
10 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 7
7
Dead Bug
2
26 reps
RPE 7
8
Russian Twist
2
26 reps
RPE 7
9
Side Plank
2
1 mins
RPE 7
10
Standing Calf Raise
2
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
12 reps
RPE 6
2
Push Up
2
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
12 reps
RPE 6
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
6
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
7
Pec Deck (Machine)
2
12 reps
RPE 6.5
8
Reverse Pec Deck
2
10 reps
RPE 6
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
12 reps
RPE 6
2
Push Up
2
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4
Incline Bench Press (Smith Machine)
2
12 reps
RPE 6
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
6
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
7
Pec Deck (Machine)
2
12 reps
RPE 6.5
8
Reverse Pec Deck
2
10 reps
RPE 6
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
12 reps
RPE 6.5
2
Push Up
2
12 reps
RPE 7
3
Bent Over Row (Barbell)
2
1
12 reps
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 6
5
Lat Pulldown (Close Grip)
2
1
14 reps
14 reps
RPE 7
RPE 6
6
Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 6.5
8
Reverse Pec Deck
2
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
12 reps
RPE 6.5
2
Push Up
2
12 reps
RPE 7
3
Bent Over Row (Barbell)
2
1
12 reps
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 6
5
Lat Pulldown (Close Grip)
2
1
14 reps
14 reps
RPE 7
RPE 6
6
Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 6.5
8
Reverse Pec Deck
2
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
0.5 mins
RPE 6.5
2A
Sumo Squat
3
15 reps
RPE 6.5
2B
Hip Extension
3
15 reps
RPE 7
3A
Lunge (Dumbbell)
3
16 reps
RPE 6.5
3B
Walk
3
1 mins
RPE 6.5
4
Seated Calf Raise
3
8 reps
RPE 7
5A
Mountain Climber
3
10 reps
RPE 6.5
5B
Dead Bug
3
14 reps
RPE 6.5
5C
Russian Twist
3
20 reps
RPE 7
5D
Plank
3
0.5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
0.5 mins
RPE 6.5
2A
Sumo Squat
3
15 reps
RPE 6.5
2B
Hip Extension
3
15 reps
RPE 7
3A
Lunge (Dumbbell)
3
16 reps
RPE 6.5
3B
Walk
3
1 mins
RPE 6.5
4
Seated Calf Raise
3
8 reps
RPE 7
5A
Mountain Climber
3
10 reps
RPE 6.5
5B
Dead Bug
3
14 reps
RPE 6.5
5C
Russian Twist
3
20 reps
RPE 7
5D
Plank
3
0.5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
2
1 mins
RPE 7.5
2A
Sumo Squat
2
1
15 reps
15 reps
RPE 7
RPE 6.5
2B
Hip Extension
3
15 reps
RPE 7
3A
Lunge (Dumbbell)
3
16 reps
RPE 6.5
3B
Walk
3
1 mins
RPE 6.5
4
Seated Calf Raise
3
10 reps
RPE 7
5A
Mountain Climber
3
20 reps
RPE 7
5B
Dead Bug
3
20 reps
RPE 7
5C
Russian Twist
3
26 reps
RPE 7
5D
Plank
3
0.8 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
1 mins
RPE 7.5
2A
Sumo Squat
2
1
15 reps
15 reps
RPE 7
RPE 6.5
2B
Hip Extension
3
15 reps
RPE 7
3A
Lunge (Dumbbell)
3
20 reps
RPE 6.5
3B
Walk
3
1 mins
RPE 6.5
4
Seated Calf Raise
3
10 reps
RPE 7
5A
Mountain Climber
3
20 reps
RPE 7
5B
Dead Bug
3
20 reps
RPE 7
5C
Russian Twist
3
26 reps
RPE 7
5D
Plank
3
0.8 mins
RPE 7
Week 1
1 / 4 Weeks
Day 3
1
Squat (Bodyweight)
3 Sets
15 Reps
@6.5
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Extension
2 Sets
15 Reps
@7
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@7
6
Dead Bug
2 Sets
20 Reps
@7
7
Russian Twist
2 Sets
24 Reps
@7
8
Side Plank
2 Sets
0.5 mins
@7
9
Standing Calf Raise
2 Sets
20 Reps
@7
Day 4
1
Inverted Row
2 Sets
12 Reps
@6
2
Push Up
2 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6.5
4
Incline Bench Press (Smith Machine)
2 Sets
12 Reps
@6
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@6
6
Bench Press (Dumbbell)
2 Sets
10 Reps
@6.5
7
Pec Deck (Machine)
2 Sets
12 Reps
@6.5
8
Reverse Pec Deck
2 Sets
10 Reps
@6
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6.5
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@6
2
Seated Row (Cable)
3 Sets
12 Reps
@6.5
3
Lat Pulldown
3 Sets
12 Reps
@6.5
4
Straight Arm Lat Pulldown
3 Sets
10 Reps
@6.5
5
Shrug (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6.5
7
Hammer Curl
3 Sets
10 Reps
@6.5
Day 1
1
Push Up
2 Sets
10 Reps
@6
2
Bench Press (Barbell)
3 Sets
10 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
4
Cable Crossover
3 Sets
10 Reps
@6
5
Shoulder Press (Machine)
3 Sets
10 Reps
@6
6
Skull Crusher
2 Sets
10 Reps
@6
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
8A
Dead Bug
2 Sets
16 Reps
@6
8B
Russian Twist
2 Sets
20 Reps
@6
8C
Plank
2 Sets
0.5 mins
@6
Day 5
1
Jumping Jack
3 Sets
0.5 mins
@6.5
2A
Sumo Squat
3 Sets
15 Reps
@6.5
2B
Hip Extension
3 Sets
15 Reps
@7
3A
Lunge (Dumbbell)
3 Sets
16 Reps
@6.5
3B
Walk
3 Sets
1 mins
@6.5
4
Seated Calf Raise
3 Sets
8 Reps
@7
5A
Mountain Climber
3 Sets
10 Reps
@6.5
5B
Dead Bug
3 Sets
14 Reps
@6.5
5C
Russian Twist
3 Sets
20 Reps
@7
5D
Plank
3 Sets
0.5 mins
@6.5