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LOOK LIKE YOU LIFT

by Zachary L.
2 athletes joined

Program Description

This program will help you build muscle and have you looking like you actually lift. This program also places minimal loads on the spine so you can feel as good as you look. Rep ranges are given ie: (8-12). If you reach the top number, say 12 on ALL sets, increase the weight next time you perform the excercise and aim for at least the bottom number on the rep range across all sets. Take the last set of each excercise for maximum safe reps.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2025 01:35
  • Last Edited
    Aug 20, 2025 05:25

Summary

Transform your physique with the "LOOK LIKE YOU LIFT" program, an 8-week journey designed for serious lifters ready to elevate their game. Committing to five days a week, you'll engage in a variety of targeted exercises, including incline bench presses and weighted dips, to sculpt your chest, arms, and back. This program emphasizes strength and hypertrophy, ensuring you build muscle while perfecting your form. Get ready to push your limits and unveil the results of your hard work!
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Booty Builder
3
8-12 reps
-
6
Calf Raise (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Booty Builder
3
8-12 reps
-
6
Calf Raise (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Booty Builder
3
8-12 reps
-
6
Calf Raise (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Booty Builder
3
8-12 reps
-
6
Calf Raise (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Booty Builder
3
8-12 reps
-
6
Calf Raise (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Booty Builder
3
8-12 reps
-
6
Calf Raise (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Booty Builder
3
8-12 reps
-
6
Calf Raise (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Booty Builder
3
8-12 reps
-
6
Calf Raise (Machine)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Booty Builder
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Booty Builder
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Booty Builder
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Booty Builder
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Booty Builder
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Booty Builder
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Booty Builder
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Booty Builder
3
10-15 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Wide Grip Pull-Up
4 Sets
6-10 Reps
-
2
T-Bar Row
3 Sets
8-10 Reps
-
3
Single Arm Iso Row
3 Sets
8-10 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
-
6
Face Pull
3 Sets
15 Reps
-
Day 3
1
Belt Squat
4 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Booty Builder
3 Sets
8-12 Reps
-
6
Calf Raise (Machine)
5 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Pull-Up (Weighted)
4 Sets
6-10 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Single Arm Iso Row
3 Sets
8-15 Reps
-
5
Tricep Dip (Bodyweight)
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Belt Squat
3 Sets
8-12 Reps
-
2
Booty Builder
3 Sets
10-15 Reps
-
3
Lying Leg Curl
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
10-15 Reps
-
6
Leg Curl
3 Sets
10-15 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Dip (Weighted)
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-