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GabLifts v1

by Paolo
4.0
(1 rating)

Program Description

Chill. Hehe.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 29, 2025 11:02
  • Last Edited
    Aug 03, 2025 03:17

Summary

Unlock your strength potential with GabLifts v1, an 8-week program designed for serious lifters ready to elevate their game. Committing to five days a week, you'll tackle a balanced mix of push, pull, and leg days, focusing on compound lifts like the bench press, deadlift, and squat, along with accessory movements to enhance muscle growth. Each session is structured around a 4x4 rep scheme, ensuring you build both strength and endurance. Equip yourself with a full gym and get ready to transform your physique and performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
22.9%
Hamstrings
15.5%
Glutes
11.6%
Triceps
7.8%
Chest
7.5%
Front Delts
7.4%
Middle Delts
5.5%
Upper Back
5.5%
Lats
4.4%
Abs
3.2%
Adductors
2.8%
Lower Back
2.6%
Biceps
2.2%
Abductors
0.9%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
2 reps
4 reps
RPE 8-8.5
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
2 reps
4 reps
RPE 8.5-9
RPE 6.5-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
5 reps
RPE 9-10
RPE 6-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
2 reps
4 reps
RPE 8-8.5
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
2 reps
4 reps
RPE 8.5-9
RPE 6.5-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
5 reps
RPE 9-10
RPE 6-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
2 reps
4 reps
RPE 8-8.5
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
2 reps
4 reps
RPE 8.5-9
RPE 6.5-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
2 reps
5 reps
RPE 9-10
RPE 6-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 6.5-7.5
2
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hardstyle Pank
1
100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-10 reps
RPE 8-10
2
Leg Extension
4
12-15 reps
RPE 8-10
3
Lying Leg Curl
4
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-10 reps
RPE 8-10
2
Leg Extension
4
12-15 reps
RPE 8-10
3
Lying Leg Curl
4
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7-8
2
Leg Press
4
6-10 reps
RPE 8-10
3
Leg Extension
4
12-15 reps
RPE 8-10
4
Lying Leg Curl
4
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-10 reps
RPE 8-10
2
Leg Extension
4
12-15 reps
RPE 8-10
3
Lying Leg Curl
4
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-10 reps
RPE 8-10
2
Leg Extension
4
12-15 reps
RPE 8-10
3
Lying Leg Curl
4
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
RPE 7-8
2
Leg Press
4
6-10 reps
RPE 8-10
3
Leg Extension
4
12-15 reps
RPE 8-10
4
Lying Leg Curl
4
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
20 reps
RPE 6
2
Lying Leg Curl
5
12 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
@7-8
Day 2
1
Deadlift (Barbell)
4 Sets
4 Reps
@7-8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@7-8
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
@8-10
Day 5
1
Leg Press
4 Sets
6-10 Reps
@8-10
2
Leg Extension
4 Sets
12-15 Reps
@8-10
3
Lying Leg Curl
4 Sets
10-12 Reps
@8-10