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
    Jun 18, 2025 12:30

Summary

Transform your physique with the **Get Lean** program, an 8-week journey designed to sculpt and define your body. Committing just 4 days a week, you'll engage in targeted upper and lower body workouts that combine strength training with cardio to maximize fat loss while building lean muscle. Each session is carefully structured to challenge your limits, featuring exercises like Dumbbell Incline Bench Press and Hack Squats, ensuring a comprehensive approach to your fitness goals. Get ready to unleash your potential and achieve the leaner, stronger physique you've always wanted!
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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
-