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GabLifts v1

by CanSheiko
3 athletes joined

Program Description

Chill. Hehe.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 29, 2025 04:28
  • Last Edited
    Sep 09, 2025 02:16

Summary

Embark on an 8-week journey with GabLifts v1, a comprehensive program designed to build strength and muscle through a focused 5-day split. Each week, you'll tackle dedicated push, pull, and leg days, complemented by targeted accessory work to enhance your overall performance. With a mix of compound and isolation exercises, you'll engage all major muscle groups, ensuring balanced development and improved functional strength. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
22.9%
Hamstrings
15.5%
Glutes
11.6%
Triceps
7.8%
Chest
7.5%
Front Delts
7.4%
Middle Delts
5.5%
Upper Back
5.5%
Lats
4.4%
Abs
3.2%
Adductors
2.8%
Lower Back
2.6%
Biceps
2.2%
Abductors
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
Bench Press (Barbell)
1
4 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
4 reps
RPE 8-8.5
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
4 reps
RPE 8.5-9
RPE 6.5-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
5 reps
RPE 9-10
RPE 6-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
4 reps
RPE 8-8.5
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
4 reps
RPE 8.5-9
RPE 6.5-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
5 reps
RPE 9-10
RPE 6-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
4 reps
RPE 8-8.5
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
4 reps
RPE 8.5-9
RPE 6.5-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
5 reps
RPE 9-10
RPE 6-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
6-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
1
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
6-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
1
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5 reps
RPE 6.5-7.5
2
Seated Overhead Press (Dumbbell)
1
6-10 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
1
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
6-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
1
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
6-10 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
1
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
1
6-10 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
1
10-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
12 reps
RPE 6
2
Bent Over Row (Barbell)
1
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hardstyle Pank
1
100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 8-10
2
Leg Extension
1
12-15 reps
RPE 8-10
3
Lying Leg Curl
1
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 8-10
2
Leg Extension
1
12-15 reps
RPE 8-10
3
Lying Leg Curl
1
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4 reps
RPE 7-8
2
Leg Press
1
6-10 reps
RPE 8-10
3
Leg Extension
1
12-15 reps
RPE 8-10
4
Lying Leg Curl
1
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 8-10
2
Leg Extension
1
12-15 reps
RPE 8-10
3
Lying Leg Curl
1
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 8-10
2
Leg Extension
1
12-15 reps
RPE 8-10
3
Lying Leg Curl
1
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
RPE 7-8
2
Leg Press
1
6-10 reps
RPE 8-10
3
Leg Extension
1
12-15 reps
RPE 8-10
4
Lying Leg Curl
1
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 6
2
Lying Leg Curl
1
12 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
@7-8
Day 2
1
Deadlift (Barbell)
4 Sets
4 Reps
@7-8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@7-8
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
@8-10
Day 5
1
Leg Press
4 Sets
6-10 Reps
@8-10
2
Leg Extension
4 Sets
12-15 Reps
@8-10
3
Lying Leg Curl
4 Sets
10-12 Reps
@8-10