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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
    Aug 14, 2025 08:06

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!
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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)
1
6 reps
RPE 6-7
2
Leg Extension
1
12 reps
RPE 6-7
3
Lying Leg Curl
1
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (SSB)
1
6 reps
RPE 7-8
2
Leg Extension
1
12 reps
RPE 7-8
3
Lying Leg Curl
1
12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
8 reps
RPE 6
RPE 7
2
Leg Extension
1
12 reps
RPE 7
3
Lying Leg Curl
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
8 reps
RPE 7
RPE 8
2
Leg Extension
1
12 reps
RPE 7
3
Lying Leg Curl
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
8 reps
RPE 8
RPE 9
2
Leg Extension
1
12 reps
RPE 7
3
Lying Leg Curl
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
5 reps
RPE 6
RPE 7
2
Leg Extension
1
10 reps
RPE 8
3
Good Morning
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
5 reps
RPE 7
RPE 8
2
Leg Extension
1
10 reps
RPE 8
3
Good Morning
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
5 reps
RPE 8
RPE 9
2
Leg Extension
1
10 reps
RPE 8
3
Good Morning
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
3 reps
RPE 8
RPE 7
2
Back Extension
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
3 reps
RPE 9
RPE 8
2
Back Extension
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
3 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
3 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6 reps
RPE 6-7
2
Chest Fly (Dumbbell)
1
10 reps
RPE 6-7
3
Rolling Tricep Extension (Dumbbell)
1
12 reps
RPE 6-7
4
Seated Row (Cable)
1
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6 reps
RPE 7-8
2
Chest Fly (Dumbbell)
1
10 reps
RPE 7-8
3
Rolling Tricep Extension (Dumbbell)
1
12 reps
RPE 7-8
4
Seated Row (Cable)
1
10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
8 reps
RPE 6
RPE 7
2
Tricep Extension (Cable)
1
10 reps
RPE 7
3
Seated Row (Cable)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
8 reps
RPE 7
RPE 8
2
Tricep Extension (Cable)
1
10 reps
RPE 7.5
3
Seated Row (Cable)
1
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
8 reps
RPE 8
RPE 9
2
Tricep Extension (Cable)
1
10 reps
RPE 8
3
Seated Row (Cable)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
5 reps
RPE 6
RPE 7
2
Tricep Extension (Cable)
1
12 reps
RPE 7
3
Seated Row (Cable)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
5 reps
RPE 7
RPE 8
2
Tricep Extension (Cable)
1
12 reps
RPE 7.5
3
Seated Row (Cable)
1
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
5 reps
RPE 8
RPE 9
2
Tricep Extension (Cable)
1
12 reps
RPE 8
3
Seated Row (Cable)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
RPE 8
RPE 7
2
Seated Row (Cable)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
RPE 9
RPE 8
2
Seated Row (Cable)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
6 reps
RPE 6-7
2
Bent Over Row (Barbell)
1
8 reps
RPE 6-7
3
Lat Pulldown
1
10 reps
RPE 6-7
4
Bicep Curl (EZ Bar)
1
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
6 reps
RPE 7-8
2
Bent Over Row (Barbell)
1
8 reps
RPE 7-8
3
Lat Pulldown
1
10 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
1
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
8 reps
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
8 reps
RPE 7
3
Lat Pulldown
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
8 reps
RPE 7
RPE 8
2
Bent Over Row (Barbell)
1
8 reps
RPE 7.5
3
Lat Pulldown
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
8 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
5 reps
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
8 reps
RPE 7
3
Lat Pulldown
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
5 reps
RPE 7
RPE 8
2
Bent Over Row (Barbell)
1
8 reps
RPE 7.5
3
Lat Pulldown
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
5 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
8 reps
RPE 8
3
Lat Pulldown
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 8
RPE 7
2
Bent Over Row (Barbell)
1
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 9
RPE 8
2
Bent Over Row (Barbell)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
6 reps
RPE 6-7
2
Tricep Extension (Cable)
1
10 reps
RPE 6-7
3
Lateral Raise (Dumbbell)
1
12 reps
RPE 6-7
4
Seated Row (Cable)
1
10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
6 reps
RPE 6-7
2
Tricep Extension (Cable)
1
10 reps
RPE 6-7
3
Lateral Raise (Dumbbell)
1
12 reps
RPE 6-7
4
Seated Row (Cable)
1
10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1 reps
8 reps
RPE 6
RPE 7
2
Chest Fly (Dumbbell)
1
12 reps
RPE 7
3
Tricep Extension (Cable)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1 reps
8 reps
RPE 7
RPE 8
2
Chest Fly (Dumbbell)
1
12 reps
RPE 7.5
3
Tricep Extension (Cable)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1 reps
8 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
1
12 reps
RPE 8
3
Tricep Extension (Cable)
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1 reps
5 reps
RPE 6
RPE 7
2
Chest Fly (Dumbbell)
1
12 reps
RPE 7
3
Tricep Extension (Cable)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1 reps
5 reps
RPE 7
RPE 8
2
Chest Fly (Dumbbell)
1
12 reps
RPE 7.5
3
Tricep Extension (Cable)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1 reps
5 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
1
12 reps
RPE 8
3
Tricep Extension (Cable)
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1
1 reps
3 reps
RPE 8
RPE 7
2
Tricep Extension (Cable)
1
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1
1 reps
3 reps
RPE 9
RPE 8
2
Tricep Extension (Cable)
1
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1
1 reps
3 reps
RPE 7
RPE 8
2
Tricep Extension (Cable)
1
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