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Lift

by Spotify Free

Program Description

**Lift** is a comprehensive 4-week strength training program designed to build muscle and improve overall fitness. Comprising 20 workouts, this program focuses on major compound movements and isolation exercises, ensuring a balanced approach to strength development. Each session targets specific muscle groups with a mix of barbell, machine, and cable exercises, allowing for progressive overload and muscle adaptation. Get ready to challenge yourself and see tangible results in just a month! Decrease set on hypertrophy excercise if fatigue do not decrease rep. Add weight once you reach maximum target rep. For example: squat week 1 day 1 you do 225 lb for 2 set for 3 rep than on next squat session you do 225 for 2 set of 5 increase weight by 5 lb for next session until you reach 5 on that. Same with accessories.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 03, 2026 05:49
  • Last Edited
    Feb 18, 2026 09:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Front Delts
11.2%
Quadriceps
9.6%
Hamstrings
9.6%
Glutes
7.1%
Middle Delts
6.5%
Upper Back
6.5%
Lats
6.5%
Biceps
6.5%
Chest
6.4%
Abs
5.6%
Calves
3.4%
Lower Back
2.9%
Rear Delts
1.6%
Forearms
1.6%
Adductors
1.2%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-4 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
12-16 reps
RPE 10
5
Abs Crunch (Machine)
3
12-16 reps
RPE 10
6
Deadlift (Barbell)
2
2-3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-4 reps
RPE 8-8.5
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
12-16 reps
RPE 9
5
Abs Crunch (Machine)
2
12-16 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
7
Leg Press (45 Degrees)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-4 reps
RPE 8-8.5
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
12-16 reps
RPE 9
5
Abs Crunch (Machine)
2
12-16 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
7
Leg Press (45 Degrees)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-4 reps
RPE 8-8.5
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
12-16 reps
RPE 9
5
Abs Crunch (Machine)
2
12-16 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
7
Leg Press (45 Degrees)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
6-9 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Bicep Curl (Machine)
3
8-12 reps
RPE 10
8
Seated Row (Cable)
3
6-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
6
Lat Pulldown
2
6-9 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
6
Lat Pulldown
2
6-9 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
6
Lat Pulldown
2
6-9 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-3 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
12-16 reps
RPE 10
5
Abs Crunch (Machine)
3
12-16 reps
RPE 10
6
Squat (Barbell)
2
3-4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-3 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
12-16 reps
RPE 9
5
Abs Crunch (Machine)
2
12-16 reps
RPE 9
6
Hack Squat
2
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-3 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
12-16 reps
RPE 9
5
Abs Crunch (Machine)
2
12-16 reps
RPE 9
6
Hack Squat
2
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-3 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
12-16 reps
RPE 9
5
Abs Crunch (Machine)
2
12-16 reps
RPE 9
6
Hack Squat
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
6
Lat Pulldown
2
6-9 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
6
Lat Pulldown
2
6-9 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
6
Lat Pulldown
2
6-9 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
2
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
6
Lat Pulldown
2
6-9 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Bicep Curl (Machine)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-4 reps
RPE 8-8.5
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
12-16 reps
RPE 9
5
Abs Crunch (Machine)
2
12-16 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
7
Leg Press (45 Degrees)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-4 reps
RPE 8-8.5
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
12-16 reps
RPE 9
5
Abs Crunch (Machine)
2
12-16 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
7
Leg Press (45 Degrees)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-4 reps
RPE 8-8.5
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
12-16 reps
RPE 9
5
Abs Crunch (Machine)
2
12-16 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
7
Leg Press (45 Degrees)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-4 reps
RPE 8-8.5
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
12-16 reps
RPE 9
5
Abs Crunch (Machine)
2
12-16 reps
RPE 9
6
Back Extension
2
8-12 reps
RPE 9
7
Leg Press (45 Degrees)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-9 reps
RPE 9
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9
8
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-9 reps
RPE 9
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9
8
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-9 reps
RPE 9
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9
8
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
RPE 9
2
Chest Press (Machine)
2
8-12 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-9 reps
RPE 9
7
Bicep Curl (Machine)
2
8-12 reps
RPE 9
8
Lateral Raise (Cable)
2
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 5
1
Squat (Barbell)
2 Sets
3-4 Reps
@8-8.5
2
Leg Curl
2 Sets
8-12 Reps
@9
3
Leg Extension
2 Sets
8-12 Reps
@9
4
Seated Calf Raise
2 Sets
12-16 Reps
@9
5
Abs Crunch (Machine)
2 Sets
12-16 Reps
@9
6
Back Extension
2 Sets
8-12 Reps
@9
7
Leg Press (45 Degrees)
2 Sets
6-9 Reps
@9
Day 4
1
Bench Press (Barbell)
2 Sets
3-4 Reps
@9
2
Chest Press (Machine)
2 Sets
8-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9
5
Seated Wide-Grip Row (Cable)
2 Sets
6-9 Reps
@9
6
Lat Pulldown
2 Sets
6-9 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
8
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
Day 6
1
Bench Press (Barbell)
2 Sets
3-4 Reps
@9
2
Chest Press (Machine)
2 Sets
8-12 Reps
@9
3
Lat Pulldown
2 Sets
6-9 Reps
@9
4
Seated Wide-Grip Row (Cable)
2 Sets
6-9 Reps
@9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
6-9 Reps
@9
7
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
8
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
3-4 Reps
@10
2
Leg Curl
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Seated Calf Raise
3 Sets
12-16 Reps
@10
5
Abs Crunch (Machine)
3 Sets
12-16 Reps
@10
6
Deadlift (Barbell)
2 Sets
2-3 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
3-4 Reps
@9
2
Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Lat Pulldown
3 Sets
6-9 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
7
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
8
Seated Row (Cable)
3 Sets
6-9 Reps
@10
Day 3
1
Deadlift (Barbell)
2 Sets
2-3 Reps
@10
2
Leg Curl
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Seated Calf Raise
3 Sets
12-16 Reps
@10
5
Abs Crunch (Machine)
3 Sets
12-16 Reps
@10
6
Squat (Barbell)
2 Sets
3-4 Reps
@10