JUST LIFT | Workout Programs | Boostcamp App |

JUST LIFT

by Jamie sims

Program Description

Just lift have fun and push for intensity

Program Overview

Level

Novice, Intermediate

Goal

Powerbuilding

Equipment

Garage Gym

Program Length

4 weeks

Time Per Workout

80 minutes

Created

May 13, 2024 11:54

Last Edited

May 14, 2024 06:28

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Day 1

1

Squat (Barbell)

1 Set

1 Set

3 Sets

15 Reps

10 Reps

3 Reps

@6

@6

@9

2

Romanian Deadlift (Dumbbell)

3 Sets

5-8 Reps

@8

3

Seated Calf Raise

1 Set

2 Sets

15 Reps

15 Reps

@8

@10

4

Bulgarian Split Squat (Dumbbell)

1 Set

3 Sets

8 Reps

8 Reps

@9.5

@10

5

Leg Curl

3 Sets

12 Reps

@10

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

3 Sets

10-12 Reps

8-10 Reps

3-5 Reps

@6

@6

@10

2

Pec Fly (Dumbbell)

3 Sets

15 Reps

@10

3

One Arm Lateral Raise (Cable)

2 Sets

1 Set

12 Reps

8 Reps

@10

@10

4

Tricep Pushdown (Cable)

3 Sets

8 Reps

@10

5

Lateral Raise (Dumbbell)

3 Sets

1 Set

15 Reps

@10

@10

6

Tricep Extension (Cable)

3 Sets

12 Reps

@10

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

2 Sets

1 Set

15 Reps

12 Reps

3 Reps

1 Reps

@10

@10

@10

@9

2

Pull-Up (Weighted)

3 Sets

AMRAP

@10

3

Bent Over Row (Barbell)

3 Sets

8 Reps

@10

4

Rear Delt Row

3 Sets

12 Reps

@10

5

Underhand Lat Pulldown

4 Sets

10 Reps

@10

6

Bicep Curl (Cable)

3 Sets

8 Reps

@10

7

Hammer Curl

2 Sets

AMRAP

@10

Day 4

1

Larsen Press (Barbell)

3 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

@6

@8

@10

2

Incline Bench Press (Barbell)

3 Sets

8 Reps

3

Lateral Raise (Dumbbell)

2 Sets

2 Sets

8 Reps

12 Reps

4

Skull Crusher

3 Sets

8 Reps

5

Lateral Raise (Cable)

2 Sets

20 Reps

6

Tricep Kickback

3 Sets

15 Reps

Day 5

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

8 Reps

5 Reps

3 Reps

2

Leg Extension

3 Sets

8 Reps

3

Seated Wide-Grip Row (Cable)

3 Sets

10 Reps

4

Rear Delt Fly (Dumbbell)

3 Sets

12 Reps

5

Seated Calf Raise

3 Sets

12 Reps

6

Bicep Curl (Barbell)

3 Sets

12 Reps

Day 6

1

Clean and Jerk

3 Sets

2

Dip (Weighted)

2 Sets

AMRAP

3

Seated Shoulder Press (Dumbbell)

3 Sets

4

Lateral Raise (Dumbbell)

3 Sets

5

Skull Crusher

2 Sets

6

Hammer Curl

2 Sets

7

Bicep Curl (Cable)

3 Sets

8

Tricep Pushdown (Cable)

3 Sets