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Weekend lifts

by Justin K.

Program Description

To have something to do when you want to work

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 27, 2025 11:54
  • Last Edited
    Jun 18, 2025 08:17

Summary

Unleash your strength with the Weekend Lifts program, designed for those who want to maximize their gains in just one session per week. Over 16 weeks, you'll tackle a variety of bodyweight and dumbbell exercises, including Push-Ups, Chin-Ups, and Bicep Curls, all tailored to build muscle and enhance your overall fitness. Perfect for the garage gym enthusiast, this program emphasizes effective movements that target major muscle groups, ensuring you make the most of your limited training time. Get ready to elevate your weekend workouts and see real results!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 6
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7.5
5
Neutral Grip Dumbbell Bench Press
3
8 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Push Up (Incline)
3 Sets
10 Reps
@6
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8.5
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
4
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7.5
5
Neutral Grip Dumbbell Bench Press
3 Sets
8 Reps
@8