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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
May 14, 2024 06:28
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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
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
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
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