Grand Lift of Rold
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dip (Weighted) | 3 | 6–10 reps |
| 1B | Cable Crunch | 3 | 10–15 reps |
| Superset | |||
| 2A | Pendlay Row | 3 | 6–10 reps |
| 2B | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 3A | Lateral Raise (Cable) | 4 | 10–15 reps |
| 3B | Katana Extension | 4 | 8–12 reps |
| 3C | Chest Fly (Cable) | 4 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 10–12 reps |
| Superset | |||
| 2A | Pullover (Dumbbell) | 3 | 6–10 reps |
| 2B | Standing Calf Raise | 3 | 10–20 reps |
| Superset | |||
| 3A | Hammer Curl | 4 | 8–12 reps |
| 3B | Glute-Ham Raise | 4 | 8–12 reps |
| 3C | Dead Hang | 4 | undefined min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3–5 reps |
| 2 | Overhead Press (Barbell) | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 3 | 8–12 reps |
| 1B | Pull-Up (Weighted) | 3 | 3–5 reps |
| Superset | |||
| 2A | Bench Press (Close Grip) | 3 | 8–12 reps |
| 2B | Incline Curl (Dumbbell) | 3 | 6–12 reps |
| Superset | |||
| 3A | JM Press | 4 | 8–12 reps |
| 3B | Upright Row (Barbell) | 4 | 10–15 reps |
| 3C | Landmine Oblique Twist | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 1B | Rear Delt Fly (Dumbbell) | 3 | 3–5 reps |
| Superset | |||
| 2A | Kroc Row | 4 | 8–12 reps |
| 2B | Decline Crunch (Weighted) | 4 | 8–12 reps |
| Superset | |||
| 3A | Leg Extension | 3 | 6–12 reps |
| 3B | Preacher Curl (Dumbbell) | 3 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–5 reps |
| 2 | Bench Press (Barbell) | 3 | 6–10 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Grand Lift of Rold is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Grand Lift of Rold is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Grand Lift of Rold is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
