Parental Liftvisory
A full-body functional program for real people who sit too much, lift heavy, and don’t have time to waste.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Sled March | 2 | 2 min |
| 1B | Gorilla Squat | 1 | 10 reps |
| 1C | Shoulder YTWL | 2 | 10–12 reps |
| Superset | |||
| 2A | Decline Sit Up (Bodyweight) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 2B | Kettle Bell March | 2 | 10 reps |
| 2C | Pull Through (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | Cable Low Row | 2 | 1 min |
| Superset | |||
| 4A | Dumbbell Lateral Raises | 2 | 12 reps |
| 4B | Incline Chest Press (Dumbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 5A | Seated Dip (Machine) | 1 | 10 reps |
| 1 | 12 reps | ||
| 5B | Kettlebell Gorilla Row | 1 | 10 reps |
| 1 | 12 reps | ||
| Superset | |||
| 6A | Standing Calf Raise | 2 | 20 reps |
| 6B | Suitcase Carry | 1 | 15 reps |
| 1 | 12 reps | ||
| 7 | Treadmill | 1 | 5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Sled Drag | 2 | 2 min |
| 1B | Straight Arm Pulldown | 2 | 12 reps |
| 1C | TWC Shoulders | 2 | 10 reps |
| Superset | |||
| 2A | Hanging Leg Raise | 1 | 10 reps |
| 1 | 12 reps | ||
| 2B | Leg Press | 2 | 10 reps |
| 2C | Back Extension | 2 | 10 reps |
| Superset | |||
| 3A | Pull-Up (Bodyweight) | 1 | 8 reps |
| 1 | 7 reps | ||
| 1 | 6 reps | ||
| 3B | Goblet Squat | 2 | 10 reps |
| 3C | Bench Press (Dumbbell) | 1 | 8 reps |
| 1 | 7 reps | ||
| 1 | 6 reps | ||
| Superset | |||
| 4A | Tricep Extension (Cable) | 2 | 10 reps |
| 4B | Hammer Curl (Cable) | 2 | 10 reps |
| Superset | |||
| 5A | Around The World | 1 | 24 reps |
| 5B | Lying Face Pull | 1 | 25 reps |
| 6 | Treadmill | 1 | 6 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Sled Rows | 2 | 2 min |
| 1B | Arm Circle | 2 | 20 reps |
| 1C | Sled Drag | 2 | 2 min |
| Superset | |||
| 2A | Glute Bridge (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2B | B-Stance Romanian Deadlift (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 3A | Bent Over Row (Barbell, Paused) | 2 | 8 reps |
| 3B | Decline Bench Press (Dumbbell) | 2 | 10 reps |
| 4 | Farmer's Walk (Weighted) | 2 | 1 min |
| Superset | |||
| 5A | KettleBell Halo | 2 | 10 reps |
| 5B | Standing Calf Raise | 2 | 25 reps |
| 6 | Hip Adductor (Machine) | 2 | 1 min |
| 7 | Treadmill | 1 | 5 min |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Parental Liftvisory is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 90 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.
Parental Liftvisory is structured around 3 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Parental Liftvisory 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
