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Liams test program

by Liam E.
2 athletes joined

Program Description

To gain all the strengths

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2024 07:10
  • Last Edited
    Jun 18, 2025 08:58

Summary

Liam's Test Program is a focused 2-week training plan designed for those ready to elevate their strength game. With just two workouts per week, you'll engage in a mix of compound lifts and bodyweight exercises, targeting major muscle groups for balanced development. Expect to push your limits with movements like the Barbell Bench Press and Pull-Ups, while also incorporating accessory work to enhance muscle definition. Perfect for anyone looking to build strength efficiently, this program is your gateway to achieving impressive results in a short time!
Muscle Engagement
Front
Back
MuscleSet
Triceps
24.9%
Chest
15.8%
Upper Back
15.5%
Lats
11.3%
Front Delts
7.9%
Biceps
7.9%
Rear Delts
7.5%
Forearms
2.3%
Middle Delts
1.9%
Quadriceps
1.9%
Glutes
1.5%
Hamstrings
1.1%
Adductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
73%
2
Incline Bench Press (Barbell)
2
10 reps
60%
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
60%
6
Dip (Bodyweight)
3
10 reps
RPE 8
7
Inverted Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 8
2
Lunge (Bodyweight)
1
20 reps
RPE 6
3
Lying Pullover (Cable)
1
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
4
5 reps
70%
2
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
2 reps
RPE 7
RPE 7
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
73%
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
60%
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hammer Curl
3 Sets
12 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
10 Reps
60%
6
Dip (Bodyweight)
3 Sets
10 Reps
@8
7
Inverted Row
3 Sets
10 Reps
@8
Day 2
1
Y Raise (Dumbbell)
4 Sets
5 Reps
70%
2
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
2 Reps
@7
@7