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BoostcampPNG

Strength/ lean muscle

by Arianna J.

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
    Jan 02, 2025 09:56
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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
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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
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2
Deadlift (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
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-
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3
Walking Lunge (Dumbbell)
4 Sets
12 Reps
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4
Goblet Squat
4 Sets
10 Reps
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5
Leg Extension
4 Sets
12 Reps
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Day 2
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
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2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
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-
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3
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
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4
Front Raise
3 Sets
10 Reps
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5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
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6
Push Up (Knees)
3 Sets
AMRAP
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Day 3
1
Run
1 Set
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Day 4
1
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
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2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
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3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
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4
Glute Kickback (Cable)
4 Sets
10 Reps
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5
Seated Hamstring Curl
3 Sets
10 Reps
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Day 5
1
Bent Over Row (Barbell)
4 Sets
8 Reps
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2
Lat Pulldown
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
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3
Dumbbell Row
3 Sets
8 Reps
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4
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
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5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
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6
Hammer Curl
4 Sets
10 Reps
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Day 6
1
Run
1 Set
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