GabLifts v1

by CanSheiko

2 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
Jul 29, 2025 11:02

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START THE PROGRAM
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

1

Bench Press (Barbell)

4

4 reps

RPE 7-8

Day 1

1

Bench Press (Barbell)

3

3 reps

RPE 7-8

Day 1

1

Bench Press (Barbell)

2

4

2 reps

4 reps

RPE 8-8.5

RPE 6-7

Day 1

1

Bench Press (Barbell)

4

4 reps

RPE 7.5-8.5

Day 1

1

Bench Press (Barbell)

3

3 reps

RPE 7.5-8.5

Day 1

1

Bench Press (Barbell)

2

4

2 reps

4 reps

RPE 8.5-9

RPE 6.5-7.5

Day 1

1

Squat (Barbell)

2

3

2 reps

5 reps

RPE 9-10

RPE 6-6

Day 1

1

Squat (Barbell)

1

1 reps

RPE 10

Day 2

1

Deadlift (Barbell)

4

4 reps

RPE 7-8

Day 2

1

Deadlift (Barbell)

3

3 reps

RPE 7-8

Day 2

1

Deadlift (Barbell)

2

4

2 reps

4 reps

RPE 8-8.5

RPE 6-7

Day 2

1

Deadlift (Barbell)

4

4 reps

RPE 7.5-8.5

Day 2

1

Deadlift (Barbell)

3

3 reps

RPE 7.5-8.5

Day 2

1

Deadlift (Barbell)

2

4

2 reps

4 reps

RPE 8.5-9

RPE 6.5-7.5

Day 2

1

Bench Press (Barbell)

2

3

2 reps

5 reps

RPE 9-10

RPE 6-6

Day 2

1

Bench Press (Barbell)

1

1 reps

RPE 10

Day 3

1

Squat (Barbell)

4

4 reps

RPE 7-8

Day 3

1

Squat (Barbell)

3

3 reps

RPE 7-8

Day 3

1

Squat (Barbell)

2

4

2 reps

4 reps

RPE 8-8.5

RPE 6-7

Day 3

1

Squat (Barbell)

4

4 reps

RPE 7.5-8.5

Day 3

1

Squat (Barbell)

3

3 reps

RPE 7.5-8.5

Day 3

1

Squat (Barbell)

2

4

2 reps

4 reps

RPE 8.5-9

RPE 6.5-7.5

Day 3

1

Deadlift (Barbell)

2

3

2 reps

5 reps

RPE 9-10

RPE 6-6

Day 3

1

Deadlift (Barbell)

1

1 reps

RPE 10

Day 4

1

Seated Overhead Press (Dumbbell)

4

6-10 reps

RPE 8-10

2

Seated Wide-Grip Row (Cable)

4

10-12 reps

RPE 8-10

Day 4

1

Seated Overhead Press (Dumbbell)

4

6-10 reps

RPE 8-10

2

Seated Wide-Grip Row (Cable)

4

10-12 reps

RPE 8-10

Day 4

1

Bench Press (Paused)

3

5 reps

RPE 6.5-7.5

2

Seated Overhead Press (Dumbbell)

4

6-10 reps

RPE 8-10

3

Seated Wide-Grip Row (Cable)

4

10-12 reps

RPE 8-10

Day 4

1

Seated Overhead Press (Dumbbell)

4

6-10 reps

RPE 8-10

2

Seated Wide-Grip Row (Cable)

4

10-12 reps

RPE 8-10

Day 4

1

Seated Overhead Press (Dumbbell)

4

6-10 reps

RPE 8-10

2

Seated Wide-Grip Row (Cable)

4

10-12 reps

RPE 8-10

Day 4

1

Bench Press (Paused)

3

2 reps

RPE 7-8

2

Seated Overhead Press (Dumbbell)

4

6-10 reps

RPE 8-10

3

Seated Wide-Grip Row (Cable)

4

10-12 reps

RPE 8-10

Day 4

1

Seated Overhead Press (Dumbbell)

4

12 reps

RPE 6

2

Bent Over Row (Barbell)

4

12 reps

RPE 6

Day 4

1

Hardstyle Pank

1

100 reps

RPE 10

Day 5

1

Leg Press

4

6-10 reps

RPE 8-10

2

Leg Extension

4

12-15 reps

RPE 8-10

3

Lying Leg Curl

4

10-12 reps

RPE 8-10

Day 5

1

Leg Press

4

6-10 reps

RPE 8-10

2

Leg Extension

4

12-15 reps

RPE 8-10

3

Lying Leg Curl

4

10-12 reps

RPE 8-10

Day 5

1

Squat (Paused)

3

4 reps

RPE 7-8

2

Leg Press

4

6-10 reps

RPE 8-10

3

Leg Extension

4

12-15 reps

RPE 8-10

4

Lying Leg Curl

4

10-12 reps

RPE 8-10

Day 5

1

Leg Press

4

6-10 reps

RPE 8-10

2

Leg Extension

4

12-15 reps

RPE 8-10

3

Lying Leg Curl

4

10-12 reps

RPE 8-10

Day 5

1

Leg Press

4

6-10 reps

RPE 8-10

2

Leg Extension

4

12-15 reps

RPE 8-10

3

Lying Leg Curl

4

10-12 reps

RPE 8-10

Day 5

1

Deadlift (Paused)

3

3 reps

RPE 7-8

2

Leg Press

4

6-10 reps

RPE 8-10

3

Leg Extension

4

12-15 reps

RPE 8-10

4

Lying Leg Curl

4

10-12 reps

RPE 8-10

Day 5

1

Leg Extension

5

20 reps

RPE 6

2

Lying Leg Curl

5

12 reps

RPE 6

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