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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
    May 30, 2025 07:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Squat (Barbell)
2
2
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 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
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 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
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 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
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 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
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 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
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 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
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 5
#
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 5
#
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 5
#
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 5
#
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 5
#
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
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
Squat (Barbell)
2 Sets
2 Sets
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
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
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