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LWB

by Darian S.
1 athletes joined

Program Description

Become a weapon

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 02, 2025 05:22
  • Last Edited
    Jun 18, 2025 12:48

Summary

Transform your training with the LWB program, a dynamic 6-week journey designed for dedicated lifters. Committing just four days a week, you'll engage in a variety of supersets that target strength and endurance, focusing on key muscle groups like legs, core, and upper body. Each workout is structured to maximize intensity and efficiency, pushing your limits while ensuring optimal recovery. Whether you're looking to build muscle, enhance your athletic performance, or simply elevate your fitness game, LWB is your roadmap to success. Get ready to unleash your potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 reps
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 mins
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 mins
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 mins
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 mins
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 mins
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Rear Foot Elevated Split Squat
4 Sets
3 Reps
@8
1B
Pallof Press
3 Sets
10-15 Reps
@8
2A
Glute-Ham Raise
3 Sets
6-10 Reps
@8
2B
Hip Airplane
3 Sets
6-8 Reps
@8
3
VO2 Max Intervals
6 Sets
10 Reps
@10
4A
Romanian Deadlift (Dumbbell)
3 Sets
3-5 Reps
@8
4B
Side Bend (Dumbbell)
3 Sets
8-12 Reps
@8
Day 2
1A
Bench Press (Dumbbell)
4 Sets
3-5 Reps
@8
1B
Pull-Up (Weighted)
4 Sets
3-5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
3-5 Reps
@8
3A
Dumbbell Row
3 Sets
6-10 Reps
@8
3B
Dip (Bodyweight)
3 Sets
6-10 Reps
@8
4A
Hammer Curl
3 Sets
6-10 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@8
Day 3
1A
Lunge (Barbell)
4 Sets
3-5 Reps
@8
1B
Pallof Press
3 Sets
10 Reps
@8
2
Hip Airplane
3 Sets
6-10 Reps
@8
3A
Romanian Deadlift (Dumbbell)
4 Sets
3-5 Reps
@8
3B
Side Bend (Dumbbell)
3 Sets
10 Reps
@8
4
Cycling
4 Sets
1.5 mins
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
4-6 Reps
@8
2A
Bench Press (Dumbbell)
4 Sets
4-6 Reps
@8
2B
Pull-Up (Weighted)
4 Sets
4-6 Reps
@8
3A
Kettlebell Gorilla Row
3 Sets
8-12 Reps
@8
3B
Push Up
3 Sets
AMRAP
@8
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
4B
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@8