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All Around Lift Program

by Leo Chedrawe

Program Description

Unlock your potential with the All Around Lift Program, a comprehensive 12-week journey designed for novice lifters. With three focused sessions each week, you'll engage in a balanced mix of athletic training, bodybuilding, and muscle sculpting to build strength and enhance your physique. Each 60-minute workout is crafted to maximize your results, utilizing a full gym setup to ensure you have the tools you need for success. Get ready to elevate your fitness game and achieve the body you’ve always wanted!

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2026 12:31
  • Last Edited
    Jan 05, 2026 12:33
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Quadriceps
10.3%
Triceps
10.3%
Glutes
9%
Lats
9%
Hamstrings
7.7%
Front Delts
7.7%
Biceps
7.1%
Abs
6.5%
Chest
5.2%
Forearms
3.9%
Other
2.6%
Middle Delts
2.6%
Calves
2.6%
Adductors
1.3%
Lower Back
1.3%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
3-5 reps
RPE 10
1B
Broad Jump
2
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3B
Dumbbell Row
2
5-8 reps
-
4
Plank
1
0.5-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Arnold Press
2
5-8 reps
RPE 10
3
Push Ups Clapping
2
AMRAP
RPE 10
4A
Dip (Weighted)
2
AMRAP
RPE 10
4B
Hanging Leg Raise
2
AMRAP
-
5
Farmer's Walk (Weighted)
2
0.75-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
1B
Jump Lunge
2
10-12 reps
-
2
Single Arm High Row (Cable)
2
5-8 reps
RPE 10
3A
Lateral Raise Incline Bench
2
5-8 reps
-
3B
Incline Curl (Dumbbell)
2
5-8 reps
-
3C
Tricep Extension (Dumbbell)
2
5-8 reps
-
4
Calf Raise (Leg Press)
2
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@10
@10
1B
Broad Jump
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
3B
Dumbbell Row
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Plank
1 Set
0.5-1 mins
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@10
@10
2
Arnold Press
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
3
Push Ups Clapping
1 Set
1 Set
AMRAP
AMRAP
@10
@10
4A
Dip (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
4B
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Farmer's Walk (Weighted)
1 Set
1 Set
0.75-1 mins
0.75-1 mins
@10
@10
Day 3
1A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
1B
Jump Lunge
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
2
Single Arm High Row (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
3A
Lateral Raise Incline Bench
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3B
Incline Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3C
Tricep Extension (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Calf Raise (Leg Press)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-