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Good Morning LFG

by Javi S.
1 athletes joined

Program Description

Strength & Hypertrophy with emphasis on flexibility

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 26, 2024 02:55
  • Last Edited
    Jun 18, 2025 10:22

Summary

Unleash your strength with the **Good Morning LFG** program, a focused 8-week journey designed to sculpt your legs and back while enhancing overall power. Comprising three intense sessions per week, this program features a blend of barbell and dumbbell exercises, including the signature Good Morning, Squats, and more, ensuring a comprehensive lower body and core workout. Perfect for gym-goers ready to elevate their training, each session is crafted to push your limits and build muscle effectively. Get ready to transform your physique and boost your performance!
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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
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 6.5
6
Seated Row (Cable)
3
12 reps
RPE 7
7
Curl To Press
3
12 reps
RPE 6
8
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 6
4
Front Raise
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
8
Goblet Squat
3
12 reps
RPE 7.5
9
Overhead Press (Dumbbell)
3
10 reps
RPE 8
10
Push Up
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5 reps
RPE 6
2
Dumbbell External Rotation
2
8 reps
RPE 6
3
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 6
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 6
8A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8B
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
9
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Good Morning
2 Sets
5 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
6
Seated Row (Cable)
3 Sets
12 Reps
@7
7
Curl To Press
3 Sets
12 Reps
@6
8
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@8
@8.5
@9
@6
4
Front Raise
2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
8
Goblet Squat
3 Sets
12 Reps
@7.5
9
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
10
Push Up
1 Set
30 Reps
-
Day 3
1
Good Morning
2 Sets
5 Reps
@6
2
Dumbbell External Rotation
2 Sets
8 Reps
@6
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
12 Reps
@7
@7.5
@8
@9
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6
5
Lat Pulldown
3 Sets
10 Reps
@7
6
Hamstring Curl
3 Sets
12 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@6
8A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8B
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
9
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8