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Love every lift

by Christopher L.
1 athletes joined

Program Description

The goal is to enjoy every session and feel a deep sense of progression and love for lifting. This is a very flexible program, as you only lift 2 times a week.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2024 07:19
  • Last Edited
    Jun 18, 2025 10:34

Summary

Transform your lifting journey with "Love Every Lift," a comprehensive 16-week program designed for dedicated lifters. Committing just two days a week, you'll dive into a balanced mix of compound and isolation exercises, including the Overhead Press, Deadlift, and Bench Press, all tailored to enhance strength and muscle definition. This program is perfect for those looking to refine their technique while building a solid foundation in a garage gym setting. Embrace the grind and discover a newfound love for every lift!
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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
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
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-7 reps
-
2
Squat (Low Bar)
2
3-5 reps
-
3
Chin-Up (Weighted)
2
4-7 reps
-
4
Incline Curl (Dumbbell)
3
4-7 reps
-
5
JM Press
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-7 reps
-
2
Deadlift (Barbell)
2
1-3 reps
-
3
Pendlay Row
2
4-7 reps
-
4
Preacher Curl (Dumbbell)
3
4-7 reps
-
5
Overhead Tricep Extension (Cable)
3
4-7 reps
-
6
Standing Calf Raise
3
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Pendlay Row
3
6-10 reps
-
4
Preacher Curl (Dumbbell)
4
8-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-10 reps
-
2
Hack Squat
3
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
JM Press
4
8-12 reps
-
6
Standing Calf Raise
4
20-100 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Wide Grip)
2 Sets
4-7 Reps
-
2
Squat (Low Bar)
2 Sets
3-5 Reps
-
3
Chin-Up (Weighted)
2 Sets
4-7 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
4-7 Reps
-
5
JM Press
3 Sets
4-7 Reps
-
6
Standing Calf Raise
3 Sets
20-100 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Pendlay Row
3 Sets
6-10 Reps
-
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
20-100 Reps
-