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JUST LIFT

by Jamie sims

Program Description

Just lift have fun and push for intensity

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 13, 2024 11:54
  • Last Edited
    May 14, 2024 06:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
15 reps
10 reps
3 reps
RPE 6
RPE 6
RPE 9
2
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 8
3
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
15 reps
10 reps
3 reps
RPE 6
RPE 6
RPE 9
2
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 8
3
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
15 reps
10 reps
3 reps
RPE 6
RPE 6
RPE 9
2
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 8
3
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
15 reps
10 reps
3 reps
RPE 6
RPE 6
RPE 9
2
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 8
3
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-12 reps
8-10 reps
3-5 reps
RPE 6
RPE 6
RPE 10
2
Pec Fly (Dumbbell)
3
15 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 10
RPE 10
6
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-12 reps
8-10 reps
3-5 reps
RPE 6
RPE 6
RPE 10
2
Pec Fly (Dumbbell)
3
15 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 10
RPE 10
6
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-12 reps
8-10 reps
3-5 reps
RPE 6
RPE 6
RPE 10
2
Pec Fly (Dumbbell)
3
15 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 10
RPE 10
6
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-12 reps
8-10 reps
3-5 reps
RPE 6
RPE 6
RPE 10
2
Pec Fly (Dumbbell)
3
15 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 10
RPE 10
6
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
15 reps
12 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
8 reps
RPE 10
4
Rear Delt Row
3
12 reps
RPE 10
5
Underhand Lat Pulldown
4
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
15 reps
12 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
8 reps
RPE 10
4
Rear Delt Row
3
12 reps
RPE 10
5
Underhand Lat Pulldown
4
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
15 reps
12 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
8 reps
RPE 10
4
Rear Delt Row
3
12 reps
RPE 10
5
Underhand Lat Pulldown
4
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
15 reps
12 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
8 reps
RPE 10
4
Rear Delt Row
3
12 reps
RPE 10
5
Underhand Lat Pulldown
4
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
12 reps
-
-
4
Skull Crusher
3
8 reps
-
5
Lateral Raise (Cable)
2
20 reps
-
6
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
12 reps
-
-
4
Skull Crusher
3
8 reps
-
5
Lateral Raise (Cable)
2
20 reps
-
6
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
12 reps
-
-
4
Skull Crusher
3
8 reps
-
5
Lateral Raise (Cable)
2
20 reps
-
6
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
12 reps
-
-
4
Skull Crusher
3
8 reps
-
5
Lateral Raise (Cable)
2
20 reps
-
6
Tricep Kickback
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
-
-
-
-
2
Leg Extension
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
-
-
-
-
2
Leg Extension
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
-
-
-
-
2
Leg Extension
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
-
-
-
-
2
Leg Extension
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
-
2
Dip (Weighted)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher
2
-
6
Hammer Curl
2
-
7
Bicep Curl (Cable)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
-
2
Dip (Weighted)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher
2
-
6
Hammer Curl
2
-
7
Bicep Curl (Cable)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
-
2
Dip (Weighted)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher
2
-
6
Hammer Curl
2
-
7
Bicep Curl (Cable)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
-
2
Dip (Weighted)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher
2
-
6
Hammer Curl
2
-
7
Bicep Curl (Cable)
3
-
8
Tricep Pushdown (Cable)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
15 Reps
10 Reps
3 Reps
@6
@6
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@8
3
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@9.5
@10
5
Leg Curl
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
3-5 Reps
@6
@6
@10
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
@10
@10
6
Tricep Extension (Cable)
3 Sets
12 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
3 Reps
1 Reps
@10
@10
@10
@9
2
Pull-Up (Weighted)
3 Sets
AMRAP
@10
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@10
4
Rear Delt Row
3 Sets
12 Reps
@10
5
Underhand Lat Pulldown
4 Sets
10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
8 Reps
@10
7
Hammer Curl
2 Sets
AMRAP
@10
Day 4
1
Larsen Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@8
@10
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8 Reps
12 Reps
-
-
4
Skull Crusher
3 Sets
8 Reps
-
5
Lateral Raise (Cable)
2 Sets
20 Reps
-
6
Tricep Kickback
3 Sets
15 Reps
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
-
-
-
-
2
Leg Extension
3 Sets
8 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12 Reps
-
Day 6
1
Clean and Jerk
3 Sets
-
2
Dip (Weighted)
2 Sets
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Skull Crusher
2 Sets
-
6
Hammer Curl
2 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
8
Tricep Pushdown (Cable)
3 Sets
-