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BoostcampPNG

Basic Male Lifting Routine

by Nia Brightside
1 athletes joined

Program Description

Originally made for my boyfriend, covers pretty well upper body training and involves some leg work too.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 02, 2024 09:01
  • Last Edited
    Jun 18, 2025 11:27

Summary

Unlock your strength with this 8-week Basic Male Lifting Routine, designed for those ready to build a solid foundation in the gym. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises targeting major muscle groups, including chest, back, and arms. Each workout is structured to progressively challenge you, ensuring steady gains in strength and muscle definition. Get ready to push your limits and transform your physique with effective, straightforward training!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-