Program Description
Get big
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 16, 2024 11:58
- Last EditedJun 18, 2025 11:55

Summary
Unlock your strength potential with the **Lift** program, a focused 12-week journey designed for serious lifters. Committing just two days a week, you'll engage in targeted workouts that emphasize back, biceps, chest, and shoulders, utilizing a variety of exercises including weighted pull-ups and incline bench presses. Each session combines compound and isolation movements to maximize muscle growth and enhance overall performance. Get ready to elevate your lifting game and achieve the results you've been striving for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Single Arm Pushdown
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-12 reps
-
6
Chest Press (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-12 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Dumbbell Row
2
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
6-12 reps
-
6
Lat Pulldown
3
6-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Alternating Dumbbell Curl2 Sets
6-12 Reps
-
2
Pull-Up (Weighted)3 Sets
6-12 Reps
-
3
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
4
Dumbbell Row2 Sets
6-12 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
6-12 Reps
-
6
Lat Pulldown3 Sets
6-12 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
-
2
Dip (Weighted)3 Sets
6-12 Reps
-
3
Lateral Raise (Cable)2 Sets
8-12 Reps
-
4
Single Arm Pushdown3 Sets
6-12 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
6-12 Reps
-
6
Chest Press (Machine)2 Sets
6-12 Reps
-