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BoostcampPNG

Strength/ lean muscle

by Arianna J.
1 athletes joined

Program Description

Intermediate to advanced, full gym strength program to combine lean muscle building and running for a hybrid 6 day split

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 09:32
  • Last Edited
    Jun 18, 2025 12:38

Summary

Transform your physique with this comprehensive 10-week Strength and Lean Muscle program, designed for dedicated lifters ready to push their limits. Training six days a week, you'll engage in targeted workouts that emphasize compound and isolation movements, including barbell squats, deadlifts, and various dumbbell exercises to sculpt your body and build functional strength. Each session is crafted to maximize muscle engagement and promote lean muscle growth, ensuring you stay motivated and on track to achieve your fitness goals. Equip yourself with a full gym and get ready to elevate your training!
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
-
-
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
-
-
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
-
-
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
-
-
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
-
-
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
-
-
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
-
-
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
-
-
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
-
-
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Deadlift (Barbell)
2
1
1
8 reps
6 reps
4 reps
-
-
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up (Knees)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up (Knees)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up (Knees)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up (Knees)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up (Knees)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up (Knees)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up (Knees)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up (Knees)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up (Knees)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Push Up (Knees)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
4
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
4
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
4
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
4
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
4
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
4
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
4
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
4
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
4
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
4
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Dumbbell Row
3
8 reps
-
4
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Dumbbell Row
3
8 reps
-
4
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Dumbbell Row
3
8 reps
-
4
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Dumbbell Row
3
8 reps
-
4
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Dumbbell Row
3
8 reps
-
4
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Dumbbell Row
3
8 reps
-
4
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Dumbbell Row
3
8 reps
-
4
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Dumbbell Row
3
8 reps
-
4
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Dumbbell Row
3
8 reps
-
4
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Dumbbell Row
3
8 reps
-
4
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
5
Bicep Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Deadlift (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
3
Walking Lunge (Dumbbell)
4 Sets
12 Reps
-
4
Goblet Squat
4 Sets
10 Reps
-
5
Leg Extension
4 Sets
12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Front Raise
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Push Up (Knees)
3 Sets
AMRAP
-
Day 3
1
Run
1 Set
-
Day 4
1
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
4
Glute Kickback (Cable)
4 Sets
10 Reps
-
5
Seated Hamstring Curl
3 Sets
10 Reps
-
Day 5
1
Bent Over Row (Barbell)
4 Sets
8 Reps
-
2
Lat Pulldown
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Dumbbell Row
3 Sets
8 Reps
-
4
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
6
Hammer Curl
4 Sets
10 Reps
-
Day 6
1
Run
1 Set
-