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lift

by Daniel G.

Program Description

Get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 16, 2024 11:58
  • Last Edited
    Dec 07, 2024 02:00
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Alternating Dumbbell Curl
2 Sets
6-12 Reps
-
2
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
4
Dumbbell Row
2 Sets
6-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
6
Lat Pulldown
3 Sets
6-12 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
2
Dip (Weighted)
3 Sets
6-12 Reps
-
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
4
Single Arm Pushdown
3 Sets
6-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
-
6
Chest Press (Machine)
2 Sets
6-12 Reps
-