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New Liftz

by Kent
1 athletes joined

Program Description

Unleash your potential with the **New Liftz** program, a comprehensive 4-week journey designed for novice lifters eager to build strength and muscle. With 8 sessions spread across the week, you'll engage in a variety of effective exercises, including Trap Bar Deadlifts, Front Squats, and Hammer Curls, all tailored to sculpt your physique. Each 60-minute workout combines essential movements that target major muscle groups, ensuring balanced development. Equip your garage gym and get ready to transform your training routine!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2026 03:30
  • Last Edited
    Mar 18, 2026 03:43
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.8%
Glutes
10.8%
Hamstrings
10.8%
Triceps
10.8%
Front Delts
10.8%
Abs
8.1%
Biceps
8.1%
Lower Back
5.4%
Chest
5.4%
Upper Back
5.4%
Lats
5.4%
Middle Delts
5.4%
Forearms
2.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
7 reps
-
2
Hammer Curl (Dumbbell)
3
9 reps
-
3
Bench Press (Smith Machine)
3
7 reps
-
4
Ab Wheel
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
7 reps
-
2
Hammer Curl (Dumbbell)
3
9 reps
-
3
Bench Press (Smith Machine)
3
7 reps
-
4
Ab Wheel
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
7 reps
-
2
Hammer Curl (Dumbbell)
3
9 reps
-
3
Bench Press (Smith Machine)
3
7 reps
-
4
Ab Wheel
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
7 reps
-
2
Hammer Curl (Dumbbell)
3
9 reps
-
3
Bench Press (Smith Machine)
3
7 reps
-
4
Ab Wheel
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7 reps
-
2
Seated Row (Cable)
3
7 reps
-
3
Smith Skull Crusher
3
9 reps
-
4
Smith Machine Upright Row
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7 reps
-
2
Seated Row (Cable)
3
7 reps
-
3
Smith Skull Crusher
3
9 reps
-
4
Smith Machine Upright Row
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7 reps
-
2
Seated Row (Cable)
3
7 reps
-
3
Smith Skull Crusher
3
9 reps
-
4
Smith Machine Upright Row
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7 reps
-
2
Seated Row (Cable)
3
7 reps
-
3
Smith Skull Crusher
3
9 reps
-
4
Smith Machine Upright Row
3
9 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Trap Bar Deadlift
3 Sets
7 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
9 Reps
-
3
Bench Press (Smith Machine)
3 Sets
7 Reps
-
4
Ab Wheel
3 Sets
9 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
7 Reps
-
2
Seated Row (Cable)
3 Sets
7 Reps
-
3
Smith Skull Crusher
3 Sets
9 Reps
-
4
Smith Machine Upright Row
3 Sets
9 Reps
-