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Get Lean

by Greg Million
1 athletes joined

Program Description

To get lean and build cardio endurance

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2025 12:19
  • Last Edited
    May 20, 2025 07:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Rear Delt Fly (Machine)
3
-
5
Upright Row (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Bicep Curl (Machine)
3
-
8
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bicep Curl (Machine)
3
-
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Split Squat (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Hammer Curl (Dumbbell)
3
-
6B
Skull Crusher (Barbell)
3
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Extension
3
-
3A
Hip Adductor (Machine)
3
-
3B
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Machine)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Rear Delt Fly (Machine)
3 Sets
-
5
Upright Row (Cable)
3 Sets
-
6
Tricep Rope Push Down (Cable)
3 Sets
-
7
Bicep Curl (Machine)
3 Sets
-
8
Cardio
1 Set
-
Day 2
1
Hack Squat
3 Sets
-
2
Leg Curl
3 Sets
-
3
Split Squat (Dumbbell)
3 Sets
-
4
Single Leg Calf Raise (Weighted)
3 Sets
-
5
Back Extension (Weighted)
3 Sets
-
Day 3
1
Wide Grip Lat Pulldown
3 Sets
-
2
Bench Press (Barbell)
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Seated Row (Machine)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6A
Hammer Curl (Dumbbell)
3 Sets
-
6B
Skull Crusher (Barbell)
3 Sets
-
7
Cardio
1 Set
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Leg Extension
3 Sets
-
3A
Hip Adductor (Machine)
3 Sets
-
3B
Hip Abductor (Machine)
3 Sets
-
4
Seated Calf Raise
3 Sets
-
5
Hip Thrust (Machine)
3 Sets
-