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BoostcampPNG

Lumpkins Basic

by Ethan R.
4.0
(1 rating)

Program Description

Base lifts with hypertrophy added.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 20, 2024 02:25
  • Last Edited
    Dec 20, 2024 02:38
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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
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
4 Sets
12 Reps
-
6A
Preacher Curl (Barbell)
3 Sets
10 Reps
-
6B
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
-
-
2
Good Morning
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
14 Reps
-
6
Ab Roller
3 Sets
10 Reps
-
Day 3
1
Chest Press (Machine)
4 Sets
8 Reps
-
2
Pull-Up (Weighted)
4 Sets
8 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
5
Rear Delt Fly (Cable)
4 Sets
12 Reps
-
6A
Hammer Curl
3 Sets
10 Reps
-
6B
French Press
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
-
-
2
Hack Squat
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Back Extension (Weighted)
3 Sets
8 Reps
-
5
Standing Calf Raise
4 Sets
12 Reps
-
6
Ab Roller
3 Sets
10 Reps
-