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BoostcampPNG

Weekend lifts

by Justin K.

Program Description

To have something to do when you want to work

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 27, 2025 11:54
  • Last Edited
    Feb 28, 2025 12:07
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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
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Push Up (Incline)
3 Sets
10 Reps
@6
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8.5
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
4
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7.5
5
Neutral Grip Dumbbell Bench Press
3 Sets
8 Reps
@8