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LFT HVY SHT 2.0

by ManBarePig
1 athletes joined

Program Description

A Strength Program that incorporates a Power day for each muscle group and then a Hypertrophy day for each. Designed as an Upper Lower Push Pull Legs split. Rep # are designed to be ranges: 8 = 5-8 10 = 6-10 12 = 8-12 15 = 10-15 Pick a weight that’s hard to do the low end of the rep range and once you get to the high end then add weight! Always push hard.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 06:33
  • Last Edited
    Jun 18, 2025 01:01

Summary

Get ready to elevate your strength with the LFT HVY SHT 2.0 program! Over the course of 6 weeks, you'll train five days a week, focusing on heavy lifting and power-building techniques. Each session is meticulously designed to target major muscle groups through a combination of barbell, machine, and dumbbell exercises, ensuring balanced development and explosive strength gains. Whether you're looking to break personal records or enhance your overall fitness, this program will push your limits and redefine your training experience. Embrace the challenge and transform your physique!
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Chest Press (Machine)
3
6 reps
RPE 8.5
3
Pendlay Row
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
4
Cable Low Row
3
6 reps
RPE 8.5
5
Overhead Press (Barbell)
3
5 reps
RPE 8.5
6A
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
French Press
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Chest Press (Machine)
3
6 reps
RPE 8.5
3
Pendlay Row
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
4
Cable Low Row
3
6 reps
RPE 8.5
5
Overhead Press (Barbell)
3
5 reps
RPE 8.5
6A
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
French Press
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Chest Press (Machine)
3
6 reps
RPE 8.5
3
Pendlay Row
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
4
Cable Low Row
3
6 reps
RPE 8.5
5
Overhead Press (Barbell)
3
5 reps
RPE 8.5
6A
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
French Press
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Chest Press (Machine)
3
6 reps
RPE 8.5
3
Pendlay Row
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
4
Cable Low Row
3
6 reps
RPE 8.5
5
Overhead Press (Barbell)
3
5 reps
RPE 8.5
6A
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
French Press
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Chest Press (Machine)
3
6 reps
RPE 8.5
3
Pendlay Row
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
4
Cable Low Row
3
6 reps
RPE 8.5
5
Overhead Press (Barbell)
3
5 reps
RPE 8.5
6A
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
French Press
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Chest Press (Machine)
3
6 reps
RPE 8.5
3
Pendlay Row
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
4
Cable Low Row
3
6 reps
RPE 8.5
5
Overhead Press (Barbell)
3
5 reps
RPE 8.5
6A
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
French Press
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 8.5
2
Hack Squat
3
12 reps
RPE 8.5
3
Lunge (Dumbbell)
3
12 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8.5
5
Good Morning
2
10 reps
RPE 8.5
6A
Leg Extension
3
12 reps
RPE 8.5
6B
Leg Curl
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 8.5
2
Hack Squat
3
12 reps
RPE 8.5
3
Lunge (Dumbbell)
3
12 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8.5
5
Good Morning
2
10 reps
RPE 8.5
6A
Leg Extension
3
12 reps
RPE 8.5
6B
Leg Curl
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 8.5
2
Hack Squat
3
12 reps
RPE 8.5
3
Lunge (Dumbbell)
3
12 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8.5
5
Good Morning
2
10 reps
RPE 8.5
6A
Leg Extension
3
12 reps
RPE 8.5
6B
Leg Curl
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 8.5
2
Hack Squat
3
12 reps
RPE 8.5
3
Lunge (Dumbbell)
3
12 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8.5
5
Good Morning
2
10 reps
RPE 8.5
6A
Leg Extension
3
12 reps
RPE 8.5
6B
Leg Curl
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 8.5
2
Hack Squat
3
12 reps
RPE 8.5
3
Lunge (Dumbbell)
3
12 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8.5
5
Good Morning
2
10 reps
RPE 8.5
6A
Leg Extension
3
12 reps
RPE 8.5
6B
Leg Curl
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 8.5
2
Hack Squat
3
12 reps
RPE 8.5
3
Lunge (Dumbbell)
3
12 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8.5
5
Good Morning
2
10 reps
RPE 8.5
6A
Leg Extension
3
12 reps
RPE 8.5
6B
Leg Curl
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
10 reps
RPE 8.5
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
10 reps
RPE 8.5
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
10 reps
RPE 8.5
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
10 reps
RPE 8.5
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
10 reps
RPE 8.5
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
10 reps
RPE 8.5
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 8.5
3
High Row
3
10 reps
RPE 8.5
4
Cable Low Row
3
10 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Bayesian Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 8.5
3
High Row
3
10 reps
RPE 8.5
4
Cable Low Row
3
10 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Bayesian Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 8.5
3
High Row
3
10 reps
RPE 8.5
4
Cable Low Row
3
10 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Bayesian Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 8.5
3
High Row
3
10 reps
RPE 8.5
4
Cable Low Row
3
10 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Bayesian Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 8.5
3
High Row
3
10 reps
RPE 8.5
4
Cable Low Row
3
10 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Bayesian Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 8.5
3
High Row
3
10 reps
RPE 8.5
4
Cable Low Row
3
10 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Bayesian Curl
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
3
Glute-Ham Raise
3
6 reps
RPE 8.5
4
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
3
8 reps
RPE 8.5
6
Leg Curl
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
3
Glute-Ham Raise
3
6 reps
RPE 8.5
4
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
3
8 reps
RPE 8.5
6
Leg Curl
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
3
Glute-Ham Raise
3
6 reps
RPE 8.5
4
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
3
8 reps
RPE 8.5
6
Leg Curl
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
3
Glute-Ham Raise
3
6 reps
RPE 8.5
4
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
3
8 reps
RPE 8.5
6
Leg Curl
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
3
Glute-Ham Raise
3
6 reps
RPE 8.5
4
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
3
8 reps
RPE 8.5
6
Leg Curl
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
3
Glute-Ham Raise
3
6 reps
RPE 8.5
4
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
3
8 reps
RPE 8.5
6
Leg Curl
3
8 reps
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
2
Incline Chest Press (Machine)
3 Sets
6 Reps
@8.5
3
Pendlay Row
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
4
Cable Low Row
3 Sets
6 Reps
@8.5
5
Overhead Press (Barbell)
3 Sets
5 Reps
@8.5
6A
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8.5
6B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
8
French Press
3 Sets
8 Reps
@8.5
Day 2
1
Goblet Squat
4 Sets
15 Reps
@8.5
2
Hack Squat
3 Sets
12 Reps
@8.5
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8.5
5
Good Morning
2 Sets
10 Reps
@8.5
6A
Leg Extension
3 Sets
12 Reps
@8.5
6B
Leg Curl
3 Sets
12 Reps
@8.5
Day 3
1
Chest Press (Machine)
3 Sets
10 Reps
@8.5
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@8.5
3
Chest Fly (Cable)
2 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8.5
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
Day 4
1
Dumbbell Row
3 Sets
10 Reps
@8.5
2
Lat Pulldown
3 Sets
10 Reps
@8.5
3
High Row
3 Sets
10 Reps
@8.5
4
Cable Low Row
3 Sets
10 Reps
@8.5
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@8.5
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8.5
7
Bayesian Curl
3 Sets
12 Reps
@8.5
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8.5
@9
@9.5
3
Glute-Ham Raise
3 Sets
6 Reps
@8.5
4
Leg Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
5
Leg Extension
3 Sets
8 Reps
@8.5
6
Leg Curl
3 Sets
8 Reps
@8.5