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Lift

by Toni T.
5.0
(1 rating)

Program Description

Lift more and bigger weights

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 02, 2024 03:22
  • Last Edited
    Dec 04, 2024 04:08
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-8 reps
-
2
Leg Curl
2
10-12 reps
-
3
Leg Extension
2
15-25 reps
-
4
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-3 reps
-
2
Front Squat (Barbell)
1
1
1
1-5 reps
1-5 reps
1-5 reps
60%
70%
80%
3
High Bar Squat (Barbell)
3
-
-
4
Leg Curl
2
10-12 reps
-
5
Leg Extension
2
15-25 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-8 reps
-
2
Leg Curl
2
10-12 reps
-
3
Leg Extension
2
15-25 reps
-
4
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-3 reps
-
2
Front Squat (Barbell)
1
1
1
1-5 reps
1-5 reps
1-5 reps
60%
70%
80%
3
High Bar Squat (Barbell)
3
-
-
4
Leg Curl
2
10-12 reps
-
5
Leg Extension
2
15-25 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-8 reps
-
2
Leg Curl
2
10-12 reps
-
3
Leg Extension
2
15-25 reps
-
4
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-3 reps
-
2
Front Squat (Barbell)
1
1
1
1-5 reps
1-5 reps
1-5 reps
60%
70%
80%
3
High Bar Squat (Barbell)
3
-
-
4
Leg Curl
2
10-12 reps
-
5
Leg Extension
2
15-25 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
6-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
-
-
-
7
Face Pull
1 Set
AMRAP
@9
Day 2
1
High Bar Squat (Barbell)
3 Sets
3-8 Reps
-
2
Leg Curl
2 Sets
10-12 Reps
-
3
Leg Extension
2 Sets
15-25 Reps
-
4
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
5
Bicep Curl (Cable)
2 Sets
12 Reps
-
Day 3
1
Wide Grip Pull-Up
2 Sets
AMRAP
-
2
Seated Military Press (Barbell)
2 Sets
6-10 Reps
-
3
Seated Row (Cable)
2 Sets
12 Reps
-
4
Chest Fly (Machine)
2 Sets
15 Reps
-
5
Lu Raise
2 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-