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Lifter's Work
IntermediateFree

Lifter's Work

Sy M.
Sy M.· Nov 2024
iOS & Android

Overview

Length
12 weeks
Days / week
5 days
Level
Intermediate
Goal
Muscle, Strength
Equipment
Full Gym
Session length
100 min
This program is a basic strength focous for seasoned lifters who want to just focus on the basics but still hit everything they want to hit

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Upper Back
12.9%
Triceps
11.4%
Front Delts
10.3%
Lats
8.5%
Biceps
7.9%
Chest
7.7%
Quadriceps
7.7%
Hamstrings
7.4%
Glutes
6.6%
Middle Delts
4.8%
Abs
3%
Rear Delts
3%
Calves
3%
Lower Back
2.6%
Forearms
2%
Adductors
1.1%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Bench Press (Barbell)110 reps@6.5
18 reps@7
15 reps@8
14 reps@9
13 reps@9.5
12 reps@10
2Incline Bench Press (Dumbbell)110 reps@6.5
18 reps@7
16 reps@8
15 reps@8.5
13 reps@10
12 reps@10
3Dip (Weighted)110 reps@7
18 reps@8
15 reps@8
23 reps@10
4Tricep Pushdown (Cable)110 reps@7
18 reps@8
17 reps@8
14 reps@9
14 reps@10
5Single Arm Tricep Extension (Cable)18 reps@8
16 reps@8
15 reps@9
13 reps@10
#ExerciseSetsRepsLoad
1Squat (Barbell)28–10 reps@6
16–8 reps@7.5
15–8 reps@8
13–5 reps@9
12–3 reps@10
2Leg Extension210 reps@6
18 reps@7
16 reps@8
15 reps@9
3Hip abduction110 reps@6
18 reps@7
16 reps@8
16 reps@9
4hip adduction (Cable)110 reps@6
18 reps@7
16 reps@8
16 reps@9
#ExerciseSetsRepsLoad
1Pull-Up (Weighted)110–12 reps@6
18–10 reps@6.5
18–10 reps@7
16–8 reps@8
14–6 reps@8.5
2Lat Pulldown110–12 reps@6
19–10 reps@6.5
18–10 reps@8
16–8 reps@8.5
13–5 reps@9.5
12–4 reps@10
3Bent Over Row (Barbell)110–12 reps@6
18–10 reps@6
16–8 reps@7
14–6 reps@8
12–5 reps@9
12–5 reps@10
4Bent Over Row (Dumbbell)18–10 reps@6
16–8 reps@8
13–5 reps@9
12–4 reps@10
5Standing Pullover (Cable)110–12 reps@6
18–10 reps@7
16–8 reps@8
14–6 reps@9
6Bicep Curl (Dumbbell)18–10 reps@6
16–8 reps@7
16–8 reps@8.5
14–6 reps@9
12–4 reps@10
7Hammer Curl18–10 reps@7
16–8 reps@8
14–6 reps@8.5
13–5 reps@9
8Seated Dumbbell Curl18–10 reps@8
16–7 reps@8.5
14–5 reps@9
13–4 reps@10
#ExerciseSetsRepsLoad
1Standing Shoulder Press18–10 reps@6
16–8 reps@7
16–8 reps@8
14–6 reps@9
12–4 reps@9.5
2Seated Shoulder Press (Dumbbell)18–10 reps@7
16–8 reps@8
15–8 reps@9
13–6 reps@9
12–4 reps@10
3Lateral Raise (Cable)110–12 reps@7
18–10 reps@7
16–8 reps@8
14–6 reps@9
4Shrug (Barbell)110–12 reps—
18–10 reps—
16–8 reps—
14–6 reps—
5Upright Row (Cable)110–12 reps@6
18–10 reps@8
16–8 reps@8
14–6 reps@9
6Single Arm Rear Delt Fly (Cable)110–12 reps@7
18–10 reps@7
16–8 reps@8
14–6 reps@9
7Face Pull110–12 reps—
18–10 reps—
16–8 reps—
14–6 reps—
#ExerciseSetsRepsLoad
1Romanian Deadlift (Barbell)18–10 reps@6
18–10 reps@7
26–8 reps@8
14–6 reps@9
2Single Leg Romanian Deadlift110–12 reps@6
18–10 reps@7
16–8 reps@8
16–8 reps@9
14–6 reps@9
3Hamstring Curl18–10 reps@7
16–8 reps@8
14–6 reps@9
14–6 reps@10
4Standing Calf Raise110–12 reps@7
18–10 reps@8
16–8 reps@8
14–6 reps@9
5Seated Calf Raise110–12 reps@8
18–10 reps@8
16–8 reps@9
14–6 reps@9

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Lifter's Work is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Lifter's Work is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Lifter's Work is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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