Harvard lifter split
Become stronger /bigger
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 0 reps |
| 2 | Chest Press (Machine) | 3 | 0 reps |
| 3 | Chest Fly (Machine) | 2 | 0 reps |
| 4 | Shoulder Press (Machine) | 3 | 0 reps |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 0 reps |
| 6 | JM Press (Smith Machine) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Plate Row | 3 | 0 reps |
| 2 | Chest Supported Row (Machine) | 3 | 0 reps |
| 3 | Lat Pullover | 2 | 0 reps |
| 4 | T-Bar Row | 3 | 0 reps |
| 5 | Rear Delt Fly (Machine) | 3 | 0 reps |
| 6 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 7 | Bicep Curl (Machine) | 2 | 0 reps |
| 8 | Hammer Curl Machine | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 0 reps |
| 3 | Hack Squat | 4 | 0 reps |
| 4 | Seated Hamstring Curl | 3 | 0 reps |
| 5 | Standing Calf Raise | 4 | 0 reps |
| 6 | Abdominal Crunch | 2 | 0 reps |
| 7 | Low Ab Crunch Weight | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Chest Press (Machine) | 3 | 0 reps |
| 3 | Low To High Cable | 2 | 0 reps |
| 4 | Lat Pulldown | 3 | 0 reps |
| 5 | T-Bar Row | 3 | 0 reps |
| 6 | Seated Row (Cable) | 3 | 0 reps |
| 7 | Lat Pullover | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 0 reps |
| 2 | Hammer Curl | 2 | 0 reps |
| 3 | Cable Rear Delt | 3 | 0 reps |
| 4 | Shoulder Press (Plate Loaded) | 3 | 0 reps |
| 5 | Tricep Extension (Machine) | 3 | 0 reps |
| 6 | Tricep Pushdown (Cable) | 2 | 0 reps |
| 7 | Bicep Curl (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 4 | 0 reps |
| 2 | Leg Extension | 2 | 0 reps |
| 3 | Sissy Squat | 2 | 0 reps |
| 4 | Lying Leg Curl | 3 | 0 reps |
| 5 | Romanian Deadlift (Dumbbell) | 4 | 0 reps |
| 6 | Seated Calf Raise | 4 | 0 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, Harvard lifter split 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 90 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.
Harvard lifter split is structured around 7 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.
Harvard lifter split 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
