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Forklift

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Program Description

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Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 19, 2024 11:13
  • Last Edited
    Jun 18, 2025 11:38

Summary

**Forklift** is a dynamic 5-week strength program designed for lifters who want to build muscle and power with just two workouts per week. Each session focuses on compound movements like the Bench Press, Zercher Squat, and Barbell Row, ensuring a full-body challenge that targets major muscle groups. With a mix of intensity and volume, you'll push your limits while developing functional strength. Gear up to lift heavy and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Chest
18.4%
Triceps
15.5%
Front Delts
12.6%
Quadriceps
9.1%
Lats
7.2%
Upper Back
7.2%
Middle Delts
6.7%
Hamstrings
5.9%
Biceps
5.6%
Glutes
4.8%
Abs
3.7%
Adductors
1.6%
Forearms
0.8%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Zercher Squat (Barbell)
3
10 reps
RPE 10
3
Barbell Row
2
1
8 reps
15 reps
RPE 10
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
1
12 reps
15 reps
RPE 10
RPE 10
6
Incline Chest Press (Machine)
3
10 reps
RPE 10
7
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Zercher Squat (Barbell)
3
10 reps
RPE 10
3
Barbell Row
2
1
8 reps
15 reps
RPE 10
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
1
12 reps
15 reps
RPE 10
RPE 10
6
Incline Chest Press (Machine)
3
10 reps
RPE 10
7
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Zercher Squat (Barbell)
3
10 reps
RPE 10
3
Barbell Row
2
1
8 reps
15 reps
RPE 10
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
1
12 reps
15 reps
RPE 10
RPE 10
6
Incline Chest Press (Machine)
3
10 reps
RPE 10
7
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Zercher Squat (Barbell)
3
10 reps
RPE 10
3
Barbell Row
2
1
8 reps
15 reps
RPE 10
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
1
12 reps
15 reps
RPE 10
RPE 10
6
Incline Chest Press (Machine)
3
10 reps
RPE 10
7
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Zercher Squat (Barbell)
3
10 reps
RPE 10
3
Barbell Row
2
1
8 reps
15 reps
RPE 10
RPE 10
4
Dip (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
1
12 reps
15 reps
RPE 10
RPE 10
6
Incline Chest Press (Machine)
3
10 reps
RPE 10
7
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Zercher Squat (Barbell)
3
5 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
5
Pull-Up (Weighted)
3
10 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Leg Extension
2
20 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
9
Bicep Curl (Cable)
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Zercher Squat (Barbell)
3
5 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
5
Pull-Up (Weighted)
3
10 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Leg Extension
2
20 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
9
Bicep Curl (Cable)
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Zercher Squat (Barbell)
3
5 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
5
Pull-Up (Weighted)
3
10 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Leg Extension
2
20 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
9
Bicep Curl (Cable)
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Zercher Squat (Barbell)
3
5 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
5
Pull-Up (Weighted)
3
10 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Leg Extension
2
20 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
9
Bicep Curl (Cable)
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Zercher Squat (Barbell)
3
5 reps
RPE 10
3
Overhead Press (Barbell)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
5
Pull-Up (Weighted)
3
10 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Leg Extension
2
20 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
9
Bicep Curl (Cable)
1
25 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Zercher Squat (Barbell)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
1 Set
8 Reps
15 Reps
@10
@10
4
Dip (Weighted)
3 Sets
8 Reps
@10
5
Chest Fly (Machine)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Incline Chest Press (Machine)
3 Sets
10 Reps
@10
7
Bicep Curl (Machine)
2 Sets
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Zercher Squat (Barbell)
3 Sets
5 Reps
@10
3
Overhead Press (Barbell)
2 Sets
8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
5
Pull-Up (Weighted)
3 Sets
10 Reps
@10
6
Leg Curl
2 Sets
15 Reps
@10
7
Leg Extension
2 Sets
20 Reps
@10
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@10
9
Bicep Curl (Cable)
1 Set
25 Reps
@10