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One lift

by Travis B.

Program Description

**One Lift** is a comprehensive 10-week program designed to enhance your strength and technique through focused barbell training. Committing to 70 days of structured workouts, you'll engage in a variety of exercises targeting major muscle groups, including the Pin Press, Trap Bar Deadlift, and Close Grip Bench Press. Each session is crafted to maximize your performance, pushing your limits with high-intensity sets and precise rep targets. Join this journey to elevate your lifting game and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 01, 2026 04:29
  • Last Edited
    Mar 01, 2026 04:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Front Delts
14.9%
Upper Back
10%
Chest
8.9%
Quadriceps
5.9%
Glutes
5.9%
Hamstrings
5.9%
Lats
5.9%
Biceps
5.9%
Middle Delts
5.9%
Forearms
3.7%
Lower Back
3%
Abs
3%
Rear Delts
3%
Calves
3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
8
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
8
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
8
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
8
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
8
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
8
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
8
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
8
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
8
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
8
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
8
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
8
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
8
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
8
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
8
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
8
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
8
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
8
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
8
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
8
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
8
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Pin Press (Barbell)
8
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Pin Press (Barbell)
8
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Pin Press (Barbell)
8
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Pin Press (Barbell)
8
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Pin Press (Barbell)
8
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Pin Press (Barbell)
8
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Pin Press (Barbell)
8
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Pin Press (Barbell)
8
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Pin Press (Barbell)
8
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Pin Press (Barbell)
8
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8 reps
RPE 7.5
2
Band Pull Apart
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8 reps
RPE 7.5
2
Band Pull Apart
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8 reps
RPE 7.5
2
Band Pull Apart
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8 reps
RPE 7.5
2
Band Pull Apart
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8 reps
RPE 7.5
2
Band Pull Apart
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8 reps
RPE 7.5
2
Band Pull Apart
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8 reps
RPE 7.5
2
Band Pull Apart
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8 reps
RPE 7.5
2
Band Pull Apart
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8 reps
RPE 7.5
2
Band Pull Apart
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8 reps
RPE 7.5
2
Band Pull Apart
4
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 8.5
2
Seated Calf Raise
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 8.5
2
Seated Calf Raise
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 8.5
2
Seated Calf Raise
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 8.5
2
Seated Calf Raise
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 8.5
2
Seated Calf Raise
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 8.5
2
Seated Calf Raise
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 8.5
2
Seated Calf Raise
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 8.5
2
Seated Calf Raise
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 8.5
2
Seated Calf Raise
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 8.5
2
Seated Calf Raise
4
12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
4
10 reps
RPE 8.5
2
Farmer's Walk (Weighted)
3
40 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
4
10 reps
RPE 8.5
2
Farmer's Walk (Weighted)
3
40 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
4
10 reps
RPE 8.5
2
Farmer's Walk (Weighted)
3
40 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
4
10 reps
RPE 8.5
2
Farmer's Walk (Weighted)
3
40 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
4
10 reps
RPE 8.5
2
Farmer's Walk (Weighted)
3
40 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
4
10 reps
RPE 8.5
2
Farmer's Walk (Weighted)
3
40 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
4
10 reps
RPE 8.5
2
Farmer's Walk (Weighted)
3
40 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
4
10 reps
RPE 8.5
2
Farmer's Walk (Weighted)
3
40 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
4
10 reps
RPE 8.5
2
Farmer's Walk (Weighted)
3
40 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
4
10 reps
RPE 8.5
2
Farmer's Walk (Weighted)
3
40 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Pin Press Bench (Barbell)
8 Sets
12 Reps
@8
Day 2
1
Trap Bar Deadlift
8 Sets
5 Reps
@8
Day 3
1
Seated Wide-Grip Row (Cable)
8 Sets
8 Reps
@8
Day 4
1
Seated Pin Press (Barbell)
8 Sets
10 Reps
@8
Day 5
1
Incline Curl (Dumbbell)
4 Sets
8 Reps
@7.5
2
Band Pull Apart
4 Sets
10 Reps
@7
Day 6
1
Bench Press (Close Grip)
4 Sets
10 Reps
@8.5
2
Seated Calf Raise
4 Sets
12 Reps
@9
Day 7
1
Trap Bar Power Shrug
4 Sets
10 Reps
@8.5
2
Farmer's Walk (Weighted)
3 Sets
40 Reps
-