logo
BoostcampPNG

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
    Jun 18, 2025 09:46

Summary

Unlock your potential with **The Mid Fit Lean**, a comprehensive 4-week program designed to sculpt and strengthen your body through a balanced mix of resistance training and bodyweight exercises. With five workout days each week, you'll tackle targeted sessions like Leg Day and Upper Body, focusing on key muscle groups to enhance strength and definition. This program is perfect for those looking to elevate their fitness game while building lean muscle and improving overall conditioning. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.6%
Chest
9.7%
Upper Back
8.5%
Lats
8.5%
Glutes
8.1%
Triceps
7.8%
Quadriceps
7.2%
Biceps
6.7%
Front Delts
6.6%
Hamstrings
5.6%
Lower Back
2.9%
Middle Delts
2.9%
Other
2.8%
Stretching
2.6%
Calves
2.4%
Adductors
2.2%
Rear Delts
1.3%
Forearms
1.2%
Abductors
0.2%
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
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