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BoostcampPNG

Love every lift

by Christopher L.
1 athletes joined

Program Description

The goal is to enjoy every session and feel a deep sense of progression and love for lifting. This is a very flexible program, as you only lift 2 times a week.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2024 07:19
  • Last Edited
    Dec 19, 2024 11:53
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Wide Grip)
2 Sets
4-7 Reps
-
2
Squat (Low Bar)
2 Sets
3-5 Reps
-
3
Chin-Up (Weighted)
2 Sets
4-7 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
4-7 Reps
-
5
JM Press
3 Sets
4-7 Reps
-
6
Standing Calf Raise
3 Sets
20-100 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Pendlay Row
3 Sets
6-10 Reps
-
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
20-100 Reps
-