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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
    Jun 18, 2025 11:50

Summary

Unlock your strength potential with **JUST LIFT**, a focused 4-week program designed for serious lifters ready to elevate their game. Committing to six days a week, you'll dive into a variety of compound and isolation movements, including barbell squats, bench presses, and dumbbell exercises, all tailored to maximize muscle growth and strength. Each session is crafted to challenge your limits while ensuring proper form and technique. Get ready to build a powerful physique and achieve your lifting goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
15 reps
10 reps
3 reps
RPE 6
RPE 6
RPE 9
2
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 8
3
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
15 reps
10 reps
3 reps
RPE 6
RPE 6
RPE 9
2
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 8
3
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
15 reps
10 reps
3 reps
RPE 6
RPE 6
RPE 9
2
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 8
3
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
15 reps
10 reps
3 reps
RPE 6
RPE 6
RPE 9
2
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 8
3
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-12 reps
8-10 reps
3-5 reps
RPE 6
RPE 6
RPE 10
2
Pec Fly (Dumbbell)
3
15 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 10
RPE 10
6
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-12 reps
8-10 reps
3-5 reps
RPE 6
RPE 6
RPE 10
2
Pec Fly (Dumbbell)
3
15 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 10
RPE 10
6
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-12 reps
8-10 reps
3-5 reps
RPE 6
RPE 6
RPE 10
2
Pec Fly (Dumbbell)
3
15 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 10
RPE 10
6
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-12 reps
8-10 reps
3-5 reps
RPE 6
RPE 6
RPE 10
2
Pec Fly (Dumbbell)
3
15 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
8 reps
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 10
RPE 10
6
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
15 reps
12 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
8 reps
RPE 10
4
Rear Delt Row
3
12 reps
RPE 10
5
Underhand Lat Pulldown
4
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
15 reps
12 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
8 reps
RPE 10
4
Rear Delt Row
3
12 reps
RPE 10
5
Underhand Lat Pulldown
4
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
15 reps
12 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
8 reps
RPE 10
4
Rear Delt Row
3
12 reps
RPE 10
5
Underhand Lat Pulldown
4
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
15 reps
12 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
8 reps
RPE 10
4
Rear Delt Row
3
12 reps
RPE 10
5
Underhand Lat Pulldown
4
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
12 reps
-
-
4
Skull Crusher
3
8 reps
-
5
Lateral Raise (Cable)
2
20 reps
-
6
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
12 reps
-
-
4
Skull Crusher
3
8 reps
-
5
Lateral Raise (Cable)
2
20 reps
-
6
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
12 reps
-
-
4
Skull Crusher
3
8 reps
-
5
Lateral Raise (Cable)
2
20 reps
-
6
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
12 reps
-
-
4
Skull Crusher
3
8 reps
-
5
Lateral Raise (Cable)
2
20 reps
-
6
Tricep Kickback
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
-
-
-
-
2
Leg Extension
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
-
-
-
-
2
Leg Extension
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
-
-
-
-
2
Leg Extension
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
-
-
-
-
2
Leg Extension
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
-
2
Dip (Weighted)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher
2
-
6
Hammer Curl
2
-
7
Bicep Curl (Cable)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
-
2
Dip (Weighted)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher
2
-
6
Hammer Curl
2
-
7
Bicep Curl (Cable)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
-
2
Dip (Weighted)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher
2
-
6
Hammer Curl
2
-
7
Bicep Curl (Cable)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
-
2
Dip (Weighted)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher
2
-
6
Hammer Curl
2
-
7
Bicep Curl (Cable)
3
-
8
Tricep Pushdown (Cable)
3
-
Week 1
1 / 4 Weeks
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
-