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The Lean Machine Workout

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2 athletes joined

Program Description

The purpose of this program is to help lose excess body fat, build lean muscle, and increase overall strength by incorporating a mix of strength training and high-intensity conditioning. Compound movements target multiple muscle groups at once which helps to maximize calorie burn and improve metabolism. This program is designed to sculpt your body, improve your fitness level and boost your confidence. This program will incorporate progressive overload in order to build strength. There is a level of monotony from week to week in order to focus on lifting more weight with similar movements. This will be achieved by increasing the RPE on movements every other week. This program is intended to keep you consistent and motivated without overwhelming you.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 11, 2025 02:22
  • Last Edited
    May 18, 2025 09:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 6.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6.5
4
Lunge (Dumbbell)
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 6.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6.5
4
Lunge (Dumbbell)
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-8
2
Split Squat (Dumbbell)
3
10 reps
RPE 7-8
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 7-8
4
Lunge (Dumbbell)
3
12 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 7-8
2
Split Squat (Dumbbell)
3
10 reps
RPE 7-8
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 7-8
4
Lunge (Dumbbell)
3
12 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8-9
2
Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 8-9
4
Lunge (Dumbbell)
3
12 reps
RPE 8-9
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8-9
2
Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 8-9
4
Lunge (Dumbbell)
3
12 reps
RPE 8-9
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6-7
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-7
5
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-7
6
Tricep Kickback
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6-7
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-7
5
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-7
6
Tricep Kickback
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6-7
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-7
5
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-7
6
Tricep Kickback
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6-7
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-7
5
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-7
6
Tricep Kickback
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6-7
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-7
5
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-7
6
Tricep Kickback
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6-7
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-7
5
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-7
6
Tricep Kickback
3
12-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
RPE 6-7
2
Push Up
3
12 reps
RPE 6-7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
12 reps
RPE 6-7
5
Plank
3
30 secs
RPE 6-7
6
Mountain Climber
3
30 secs
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
RPE 6-7
2
Push Up
3
12 reps
RPE 6-7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
12 reps
RPE 6-7
5
Plank
3
30 secs
RPE 6-7
6
Mountain Climber
3
30 secs
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
RPE 6-7
2
Push Up
3
12 reps
RPE 6-7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
12 reps
RPE 6-7
5
Plank
3
30 secs
RPE 6-7
6
Mountain Climber
3
30 secs
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
RPE 6-7
2
Push Up
3
12 reps
RPE 6-7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
12 reps
RPE 6-7
5
Plank
3
30 secs
RPE 6-7
6
Mountain Climber
3
30 secs
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
RPE 6-7
2
Push Up
3
12 reps
RPE 6-7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
12 reps
RPE 6-7
5
Plank
3
30 secs
RPE 6-7
6
Mountain Climber
3
30 secs
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
RPE 6-7
2
Push Up
3
12 reps
RPE 6-7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-7
4
Lunge (Dumbbell)
3
12 reps
RPE 6-7
5
Plank
3
30 secs
RPE 6-7
6
Mountain Climber
3
30 secs
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-7
3
Step-Up (Weighted)
3
12 reps
RPE 6-7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 6-7
5
Squat (Bodyweight)
3
15-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-7
3
Step-Up (Weighted)
3
12 reps
RPE 6-7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 6-7
5
Squat (Bodyweight)
3
15-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-7
3
Step-Up (Weighted)
3
12 reps
RPE 6-7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 6-7
5
Squat (Bodyweight)
3
15-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-7
3
Step-Up (Weighted)
3
12 reps
RPE 6-7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 6-7
5
Squat (Bodyweight)
3
15-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-7
3
Step-Up (Weighted)
3
12 reps
RPE 6-7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 6-7
5
Squat (Bodyweight)
3
15-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-7
3
Step-Up (Weighted)
3
12 reps
RPE 6-7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 6-7
5
Squat (Bodyweight)
3
15-20 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
2
Deadlift (Barbell)
3
6-8 reps
RPE 6-7
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
4
Hammer Curl
3
10-12 reps
RPE 6-7
5
Lying Reverse Fly
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
2
Deadlift (Barbell)
3
6-8 reps
RPE 6-7
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
4
Hammer Curl
3
10-12 reps
RPE 6-7
5
Lying Reverse Fly
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
2
Deadlift (Barbell)
3
6-8 reps
RPE 6-7
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
4
Hammer Curl
3
10-12 reps
RPE 6-7
5
Lying Reverse Fly
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
2
Deadlift (Barbell)
3
6-8 reps
RPE 6-7
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
4
Hammer Curl
3
10-12 reps
RPE 6-7
5
Lying Reverse Fly
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
2
Deadlift (Barbell)
3
6-8 reps
RPE 6-7
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
4
Hammer Curl
3
10-12 reps
RPE 6-7
5
Lying Reverse Fly
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
2
Deadlift (Barbell)
3
6-8 reps
RPE 6-7
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
4
Hammer Curl
3
10-12 reps
RPE 6-7
5
Lying Reverse Fly
3
12-15 reps
RPE 6-7
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@6.5
2
Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
3
Hip Thrust (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Lunge (Dumbbell)
3 Sets
12 Reps
@6.5
5
Standing Calf Raise
3 Sets
15-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@6-7
2
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@6-7
5
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@6-7
6
Tricep Kickback
3 Sets
12-15 Reps
@6-7
Day 3
1
Squat (Dumbbell)
3 Sets
12 Reps
@6-7
2
Push Up
3 Sets
12 Reps
@6-7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6-7
4
Lunge (Dumbbell)
3 Sets
12 Reps
@6-7
5
Plank
3 Sets
30 secs
@6-7
6
Mountain Climber
3 Sets
30 secs
@6-7
Day 4
1
Front Squat (Barbell)
3 Sets
8-10 Reps
@6-7
2
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@6-7
3
Step-Up (Weighted)
3 Sets
12 Reps
@6-7
4
Glute Bridge (Dumbbell)
3 Sets
12-15 Reps
@6-7
5
Squat (Bodyweight)
3 Sets
15-20 Reps
@6-7
Day 5
1
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@6-7
2
Deadlift (Barbell)
3 Sets
6-8 Reps
@6-7
3
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
4
Hammer Curl
3 Sets
10-12 Reps
@6-7
5
Lying Reverse Fly
3 Sets
12-15 Reps
@6-7