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BoostcampPNG

Basic Male Lifting Routine

by Nia Brightside
1 athletes joined

Program Description

Originally made for my boyfriend, covers pretty well upper body training and involves some leg work too.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 02, 2024 09:01
  • Last Edited
    Aug 02, 2024 09:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-