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Train in the spirit

by Alberto R.
5.0
(1 rating)

Program Description

Health

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 23, 2025 06:14
  • Last Edited
    Jun 18, 2025 11:57

Summary

Embark on an 8-week journey with "Train in the Spirit," designed for dedicated lifters ready to elevate their strength and conditioning. This program spans 4 days each week, focusing on compound and isolation movements like the Low Bar Squat, Romanian Deadlift, and Hip Thrust to build muscle and enhance performance. With a blend of barbell, bodyweight, and machine exercises, you'll target major muscle groups while developing functional strength. Get ready to transform your physique and unleash your inner athlete!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.9%
Front Delts
12.1%
Glutes
10.3%
Triceps
9.5%
Hamstrings
9.5%
Lats
7.8%
Upper Back
7.8%
Chest
6.9%
Biceps
6.9%
Quadriceps
5.2%
Lower Back
4.3%
Abs
3.4%
Adductors
1.7%
Forearms
0.9%
Rear Delts
0.9%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
1 Set
-
2
Romanian Deadlift (Barbell)
1 Set
-
3
Hip Thrust (Barbell)
1 Set
-
4
Pull-Up (Bodyweight)
1 Set
-
5
Chest Supported Row (Machine)
1 Set
-
6
Bicep Curl (Machine)
1 Set
-
Day 2
1
Seated Overhead Press (Barbell)
2 Sets
-
2
Chest Fly (Machine)
1 Set
-
3
Lateral Raise (Dumbbell)
1 Set
-
4
Dip (Bodyweight)
1 Set
-
Day 3
1
Squat (Low Bar)
1 Set
-
2
Romanian Deadlift (Barbell)
1 Set
-
3
Hip Thrust (Barbell)
1 Set
-
4
Pull-Up (Bodyweight)
1 Set
-
5
Chest Supported Row (Machine)
1 Set
-
6
Bicep Curl (Machine)
1 Set
-
Day 4
1
Seated Overhead Press (Barbell)
2 Sets
-
2
Chest Fly (Machine)
1 Set
-
3
Lateral Raise (Dumbbell)
1 Set
-
4
Dip (Bodyweight)
1 Set
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Alberto R.Age 30, Man
7 months ago
5 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
love it