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KingDad Heavy LiftProgram, Heavy,Heavier,Heaviest

by Ed B.

Program Description

Unleash your inner strength with the KingDad Heavy Lift Program, designed for serious lifters looking to push their limits. Over two weeks, you'll tackle 10 intense sessions focusing on heavy, compound movements that build muscle and power. Each workout is strategically crafted to target major muscle groups, ensuring balanced development and optimal recovery. Get ready to elevate your lifting game and achieve impressive gains with this comprehensive program!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 21, 2026 06:24
  • Last Edited
    Feb 21, 2026 07:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Front Delts
11%
Abs
10.2%
Triceps
9.3%
Lats
7.6%
Middle Delts
6.8%
Quadriceps
6.8%
Hamstrings
6.4%
Chest
6.4%
Glutes
5.9%
Biceps
5.5%
Cardio
2.8%
Lower Back
2.5%
Rear Delts
2.1%
Forearms
1.3%
Abductors
1.3%
Adductors
0.8%
Calves
0.8%
Olympic
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
16 reps
12 reps
6 reps
-
-
-
2
Abs Crunch (Weighted)
3
20 reps
-
3
Chest Fly (Dumbbell)
1
1
1
16 reps
12 reps
6 reps
-
-
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
2
Incline Tricep Extension (Dumbbell)
3
20 reps
-
3
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
-
2
Lying Leg Curl
3
20 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Reverse Hack Squat
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Leg Extension
3
20 reps
-
4
Lying Leg Curl
3
20 reps
-
5
Abs Crunch (Weighted)
3
20 reps
-
6
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
2
Front Raise
3
20 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
-
2
Single Arm Rear Delt Fly (Cable)
3
20 reps
-
3
Front Raise (cable)
3
20 reps
-
4
Arnold Press
1
1
1
20 reps
16 reps
12 reps
-
-
-
5
Abs Crunch (Weighted)
3
20 reps
-
6
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
3
Hammer Curls
3
20 reps
-
4
Dip (Weighted)
3
20 reps
-
5
Lat Pulldown
3
10 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
20 reps
-
4
Seated Dumbbell Curl
3
20 reps
-
5
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
T-Bar Row
3
20 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
20 reps
16 reps
12 reps
-
-
-
2
Upright Row (Cable)
3
10 reps
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Iso-lateral Low Row
1
1
1
20 reps
16 reps
12 reps
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
20 reps
16 reps
12 reps
-
-
-
6
Iso-lateral High Row
1
1
1
20 reps
16 reps
12 reps
-
-
-
7
Abs Crunch (Weighted)
3
20 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Abs Crunch (Weighted)
3
20 reps
-
6
Cardio
1
20 mins
-
Week 1
1 / 2 Weeks
Day 5
1
Single Arm Iso Row
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-
2
Upright Row (Cable)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Iso-lateral Low Row
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-
6
Iso-lateral High Row
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-
7
Abs Crunch (Weighted)
3 Sets
20 Reps
-
8
Cardio
1 Set
20 mins
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
-
3
Hammer Curls
3 Sets
20 Reps
-
4
Dip (Weighted)
3 Sets
20 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Abs Crunch (Weighted)
3 Sets
20 Reps
-
7
Cardio
1 Set
20 mins
-
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
6 Reps
-
-
-
2
Abs Crunch (Weighted)
3 Sets
20 Reps
-
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
6 Reps
-
-
-
4
Skull Crusher (Barbell)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
10 Reps
-
6
Cardio
1 Set
20 mins
-
Day 2
1
Leg Extension
3 Sets
20 Reps
-
2
Lying Leg Curl
3 Sets
20 Reps
-
3
Hip Adductor (Machine)
3 Sets
10 Reps
-
4
Hip Abductor (Machine)
3 Sets
10 Reps
-
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
6
Abs Crunch (Weighted)
3 Sets
20 Reps
-
7
Cardio
1 Set
20 mins
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-
2
Front Raise
3 Sets
20 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
6
Abs Crunch (Weighted)
3 Sets
20 Reps
-
7
Cardio
1 Set
20 mins
-