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Lift

by Toni T.
5.0
(1 rating)

Program Description

Lift more and bigger weights

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 02, 2024 03:22
  • Last Edited
    Jun 18, 2025 12:32

Summary

Transform your strength training with the "Lift" program, a focused 6-week journey designed for those ready to elevate their performance. Committing just three days a week, you'll engage in a well-rounded routine featuring key exercises like the Bench Press, High Bar Squat, and Chest Supported Row, targeting major muscle groups for balanced development. Each session is crafted to push your limits, enhance your strength, and build muscle effectively. Equip yourself with a full gym and get ready to redefine your lifting potential!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
11.3%
Front Delts
9.8%
Lats
9.8%
Quadriceps
9.4%
Chest
8.6%
Biceps
8.6%
Middle Delts
8.3%
Hamstrings
6.5%
Glutes
5.5%
Abs
4.3%
Rear Delts
2.9%
Lower Back
1.8%
Forearms
1%
Adductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
-
2
Chest Supported Row (Machine)
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
1
10-12 reps
-
-
-
7
Face Pull
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-8 reps
-
2
Leg Curl
2
10-12 reps
-
3
Leg Extension
2
15-25 reps
-
4
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-3 reps
-
2
Front Squat (Barbell)
1
1
1
1-5 reps
1-5 reps
1-5 reps
60%
70%
80%
3
High Bar Squat (Barbell)
3
-
-
4
Leg Curl
2
10-12 reps
-
5
Leg Extension
2
15-25 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-8 reps
-
2
Leg Curl
2
10-12 reps
-
3
Leg Extension
2
15-25 reps
-
4
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-3 reps
-
2
Front Squat (Barbell)
1
1
1
1-5 reps
1-5 reps
1-5 reps
60%
70%
80%
3
High Bar Squat (Barbell)
3
-
-
4
Leg Curl
2
10-12 reps
-
5
Leg Extension
2
15-25 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-8 reps
-
2
Leg Curl
2
10-12 reps
-
3
Leg Extension
2
15-25 reps
-
4
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-3 reps
-
2
Front Squat (Barbell)
1
1
1
1-5 reps
1-5 reps
1-5 reps
60%
70%
80%
3
High Bar Squat (Barbell)
3
-
-
4
Leg Curl
2
10-12 reps
-
5
Leg Extension
2
15-25 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Seated Military Press (Barbell)
2
6-10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lu Raise
2
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
6-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
-
-
-
7
Face Pull
1 Set
AMRAP
@9
Day 2
1
High Bar Squat (Barbell)
3 Sets
3-8 Reps
-
2
Leg Curl
2 Sets
10-12 Reps
-
3
Leg Extension
2 Sets
15-25 Reps
-
4
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
5
Bicep Curl (Cable)
2 Sets
12 Reps
-
Day 3
1
Wide Grip Pull-Up
2 Sets
AMRAP
-
2
Seated Military Press (Barbell)
2 Sets
6-10 Reps
-
3
Seated Row (Cable)
2 Sets
12 Reps
-
4
Chest Fly (Machine)
2 Sets
15 Reps
-
5
Lu Raise
2 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-