5.0
(1 rating)
Program Description
Health
Program Overview
- LevelAdvanced
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJan 23, 2025 06:14
- Last EditedJun 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!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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.
5.00Â /Â 5
Alberto R.Age 30, Man
4 months ago
5 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
love it