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lift

by Daniel G.

Program Description

Get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 16, 2024 11:58
  • Last Edited
    Jun 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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
22.4%
Biceps
20.9%
Lats
14.2%
Upper Back
12.7%
Chest
12.7%
Front Delts
8.2%
Middle Delts
6%
Forearms
2.2%
Rear Delts
0.7%
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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
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 Curl
2 Sets
6-12 Reps
-
2
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
4
Dumbbell Row
2 Sets
6-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
6
Lat Pulldown
3 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 Pushdown
3 Sets
6-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
-
6
Chest Press (Machine)
2 Sets
6-12 Reps
-