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Lumpkins Basic

by Ethan R.
4.0
(1 rating)

Program Description

Base lifts with hypertrophy added.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 20, 2024 02:25
  • Last Edited
    Jun 18, 2025 09:51

Summary

Lumpkins Basic is an 8-week strength training program designed for those looking to build a solid foundation in both upper and lower body strength. Committing just four days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, squats, and lat pulldowns, ensuring a balanced approach to muscle development. Each workout is crafted to challenge your limits while promoting proper form and technique, making it perfect for lifters at any level. Get ready to transform your physique and boost your confidence in the gym!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
T-Bar Row
3
10 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6A
Preacher Curl (Barbell)
3
10 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
6 reps
-
-
2
Good Morning
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Ab Roller
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
4
12 reps
-
6A
Hammer Curl
3
10 reps
-
6B
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
-
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
4 Sets
12 Reps
-
6A
Preacher Curl (Barbell)
3 Sets
10 Reps
-
6B
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
-
-
2
Good Morning
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
14 Reps
-
6
Ab Roller
3 Sets
10 Reps
-
Day 3
1
Chest Press (Machine)
4 Sets
8 Reps
-
2
Pull-Up (Weighted)
4 Sets
8 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
5
Rear Delt Fly (Cable)
4 Sets
12 Reps
-
6A
Hammer Curl
3 Sets
10 Reps
-
6B
French Press
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
-
-
2
Hack Squat
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Back Extension (Weighted)
3 Sets
8 Reps
-
5
Standing Calf Raise
4 Sets
12 Reps
-
6
Ab Roller
3 Sets
10 Reps
-