logo
BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Hamstrings
11.1%
Glutes
10.9%
Biceps
9.5%
Upper Back
8.3%
Triceps
8.2%
Lower Back
6.3%
Front Delts
6.1%
Chest
5.5%
Middle Delts
4.9%
Lats
4.8%
Rear Delts
4.5%
Abs
2.9%
Calves
1.8%
Adductors
1.6%
Forearms
1.1%
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
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
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