Ego Lift

by Ethan Beacom

2 athletes joined

Program Description

Ego

Program Overview

Level
Intermediate
Goal
Muscle, Bodyweight Fitness, Strength
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 31, 2026 12:25
Last Edited
Mar 31, 2026 01:00

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.3%

Quadriceps

10.2%

Hamstrings

10.2%

Front Delts

9.2%

Glutes

9.2%

Upper Back

7.1%

Biceps

7.1%

Abs

7.1%

Chest

6.1%

Lats

6.1%

Middle Delts

5.1%

Forearms

2%

Lower Back

2%

Adductors

2%

Rear Delts

1%

Abductors

1%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

3

-

2

Incline Bench Press (Dumbbell)

3

-

3

Dip (Bodyweight)

3

-

4

Overhead Tricep Extension (Dumbbell)

3

-

5

Tricep Kickback

3

-

6

Tricep Rope Push Down (Cable)

3

-

Day 2

1

Lat Pulldown

3

-

2

Single Arm Row (Dumbbell)

3

-

3

Bent Over Row (Barbell)

3

-

4

Bicep Curl (Barbell)

3

-

5

Seated Incline Bicep Curls (Dumbbell)

3

-

6

Preacher Curl (Dumbbell)

3

-

Day 3

1

Overhead Press (Dumbbell)

3

-

2

Lateral Raise (Dumbbell)

3

-

3

Reverse Fly (Dumbbell)

3

-

4

Plank

3

-

5

Hollow Hold

3

-

6

Back Extension

3

-

Day 4

1

Squat (Barbell)

3

-

2

Leg Press

3

-

3

Bulgarian Split Squat (Dumbbell)

3

-

4

Leg Extension

3

-

5

Lying Leg Curl

3

-

6

Jump Squat

2

1

-

-

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

-

-

-

2

Incline Bench Press (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

3

Dip (Bodyweight)

1 Set

1 Set

1 Set

-

-

-

4

Overhead Tricep Extension (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

5

Tricep Kickback

1 Set

1 Set

1 Set

-

-

-

6

Tricep Rope Push Down (Cable)

1 Set

1 Set

1 Set

-

-

-

Day 2

1

Lat Pulldown

1 Set

1 Set

1 Set

-

-

-

2

Single Arm Row (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

3

Bent Over Row (Barbell)

1 Set

1 Set

1 Set

-

-

-

4

Bicep Curl (Barbell)

1 Set

1 Set

1 Set

-

-

-

5

Seated Incline Bicep Curls (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

6

Preacher Curl (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

Day 3

1

Overhead Press (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

2

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

3

Reverse Fly (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

4

Plank

1 Set

1 Set

1 Set

-

-

-

5

Hollow Hold

1 Set

1 Set

1 Set

-

-

-

6

Back Extension

1 Set

1 Set

1 Set

-

-

-

Day 4

1

Squat (Barbell)

1 Set

1 Set

1 Set

-

-

-

2

Leg Press

1 Set

1 Set

1 Set

-

-

-

3

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

4

Leg Extension

1 Set

1 Set

1 Set

-

-

-

5

Lying Leg Curl

1 Set

1 Set

1 Set

-

-

-

6

Jump Squat

1 Set

1 Set

1 Set

-

-

-