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Luke training

by Monica D.
1 athletes joined

Program Description

From Monica

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2024 02:14
  • Last Edited
    Jun 18, 2025 08:51

Summary

Unlock your potential with the Luke Training program, a focused 5-week journey designed for those ready to elevate their strength and physique. Committing just three days a week, you'll tackle a balanced mix of upper body, leg, and arm workouts, featuring foundational exercises like the Bench Press and Goblet Squat. Each session is crafted to maximize muscle engagement and enhance your overall performance, ensuring you build strength efficiently. Get ready to push your limits and achieve your fitness goals!
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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 (Paused)
3
10 reps
RPE 6
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 6
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 6
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 6
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 6
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Lying Leg Curl
1
10 reps
RPE 6
5
Wall Sit
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Lying Leg Curl
1
10 reps
RPE 6
5
Wall Sit
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Lying Leg Curl
1
10 reps
RPE 6
5
Wall Sit
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Lying Leg Curl
1
10 reps
RPE 6
5
Wall Sit
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Lying Leg Curl
1
10 reps
RPE 6
5
Wall Sit
3
2 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Hammer Curl
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Tricep Extension (Machine)
3
10 reps
RPE 6
5
Wrist Curls
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Hammer Curl
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Tricep Extension (Machine)
3
10 reps
RPE 6
5
Wrist Curls
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Hammer Curl
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Tricep Extension (Machine)
3
10 reps
RPE 6
5
Wrist Curls
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Hammer Curl
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Tricep Extension (Machine)
3
10 reps
RPE 6
5
Wrist Curls
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Hammer Curl
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Tricep Extension (Machine)
3
10 reps
RPE 6
5
Wrist Curls
3
10 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
10 Reps
@6
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Lateral Raise (Cable)
3 Sets
10 Reps
@6
5
Shoulder Press (Machine)
3 Sets
10 Reps
@6
Day 2
1
Goblet Squat
3 Sets
10 Reps
@6
2
Leg Extension
3 Sets
10 Reps
@6
3
Leg Press
3 Sets
10 Reps
@6
4
Lying Leg Curl
1 Set
10 Reps
@6
5
Wall Sit
3 Sets
2 mins
@6
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
2
Hammer Curl
3 Sets
10 Reps
@6
3
Seated Row (Cable)
3 Sets
10 Reps
@6
4
Tricep Extension (Machine)
3 Sets
10 Reps
@6
5
Wrist Curls
3 Sets
10 Reps
@6