logo
BoostcampPNG

Thankslifting 7 Prep

by Josh L.

Program Description

The idea is to spend a few weeks building muscle and working on weak points. Then leads into a peak

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 28, 2025 08:01
  • Last Edited
    Dec 28, 2025 04:01

Summary

Get ready to elevate your strength game with the Thankslifting 7 Prep program! Over 12 weeks, you'll engage in a focused 4-day training split designed to build muscle and enhance your lifting technique. Each session incorporates a variety of exercises, including the Long Pause Bench Press and Seated Overhead Press, ensuring you target all major muscle groups effectively. Perfect for those with a garage gym setup, this program will help you push your limits and achieve impressive gains. Embrace the challenge and transform your physique!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
14.1%
Triceps
13.8%
Quadriceps
13.1%
Hamstrings
9.7%
Upper Back
9.4%
Glutes
9.3%
Lats
9%
Front Delts
6.9%
Biceps
4.9%
Lower Back
3.6%
Abs
2.2%
Adductors
2.2%
Middle Delts
1.4%
Forearms
0.1%
Rear Delts
0.1%
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (SSB)
3
6 reps
RPE 6-7
2
Leg Extension
3
12 reps
RPE 6-7
3
Lying Leg Curl
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (SSB)
3
6 reps
RPE 7-8
2
Leg Extension
3
12 reps
RPE 7-8
3
Lying Leg Curl
3
12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
8 reps
RPE 6
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
8 reps
RPE 7
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
8 reps
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 6
RPE 7
2
Leg Extension
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 7
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 8
RPE 9
2
Leg Extension
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5
1 reps
3 reps
RPE 8
RPE 7
2
Back Extension
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5
1 reps
3 reps
RPE 9
RPE 8
2
Back Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 6-7
2
Chest Fly (Dumbbell)
3
10 reps
RPE 6-7
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 6-7
4
Seated Row (Cable)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7-8
2
Chest Fly (Dumbbell)
3
10 reps
RPE 7-8
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7-8
4
Seated Row (Cable)
3
10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
RPE 6
RPE 7
2
Tricep Extension (Cable)
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
RPE 7
RPE 8
2
Tricep Extension (Cable)
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
RPE 8
RPE 9
2
Tricep Extension (Cable)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 6
RPE 7
2
Tricep Extension (Cable)
3
12 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 8
2
Tricep Extension (Cable)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 9
2
Tricep Extension (Cable)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 8
RPE 7
2
Seated Row (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 9
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
RPE 6-7
2
Bent Over Row (Barbell)
3
8 reps
RPE 6-7
3
Lat Pulldown
3
10 reps
RPE 6-7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
8 reps
RPE 7-8
3
Lat Pulldown
3
10 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
8 reps
RPE 6
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
8 reps
RPE 7
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
3
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
8 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
3
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 9
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
RPE 6-7
2
Tricep Extension (Cable)
3
10 reps
RPE 6-7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-7
4
Seated Row (Cable)
3
10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
RPE 6-7
2
Tricep Extension (Cable)
3
10 reps
RPE 6-7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-7
4
Seated Row (Cable)
3
10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1 reps
8 reps
RPE 6
RPE 7
2
Chest Fly (Dumbbell)
3
12 reps
RPE 7
3
Tricep Extension (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1 reps
8 reps
RPE 7
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 7.5
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1 reps
8 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
4
1 reps
5 reps
RPE 6
RPE 7
2
Chest Fly (Dumbbell)
3
12 reps
RPE 7
3
Tricep Extension (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
4
1 reps
5 reps
RPE 7
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 7.5
3
Tricep Extension (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
4
1 reps
5 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
5
1 reps
3 reps
RPE 8
RPE 7
2
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
5
1 reps
3 reps
RPE 9
RPE 8
2
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3
1 reps
3 reps
RPE 7
RPE 8
2
Tricep Extension (Cable)
3
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (SSB)
3 Sets
6 Reps
@6-7
2
Leg Extension
3 Sets
12 Reps
@6-7
3
Lying Leg Curl
3 Sets
12 Reps
@6-7
Day 3
1
Deadlift (Paused)
3 Sets
6 Reps
@6-7
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@6-7
3
Lat Pulldown
3 Sets
10 Reps
@6-7
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6-7
Day 4
1
Seated Overhead Press (Barbell)
3 Sets
6 Reps
@6-7
2
Tricep Extension (Cable)
3 Sets
10 Reps
@6-7
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6-7
4
Seated Row (Cable)
3 Sets
10 Reps
@6-7
Day 2
1
Bench Press (Close Grip)
3 Sets
6 Reps
@6-7
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6-7
3
Rolling Tricep Extension (Dumbbell)
3 Sets
12 Reps
@6-7
4
Seated Row (Cable)
3 Sets
10 Reps
@6-7