logo
BoostcampPNG

BF Lifting Club Sept-Oct

by Ian M.
5 athletes joined

Program Description

Beginner/Intermediate full-body 2x/week program

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2024 04:05
  • Last Edited
    Jun 18, 2025 10:14

Summary

Join the BF Lifting Club this September and October for a focused 3-week program designed to build strength and muscle through a balanced routine. Committing just two days a week, you'll engage in a variety of compound movements, including barbell bench presses, squats, and chin-ups, ensuring a comprehensive workout for your upper and lower body. This program is perfect for those with access to a garage gym, offering a mix of dumbbell, barbell, and bodyweight exercises to challenge your limits. Get ready to elevate your lifting game and achieve your fitness goals!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
-
2
Upright Row (Barbell)
3
10-20 reps
-
3
Chin-Up (Assisted)
3
4-8 reps
-
4
Single Arm Row (Dumbbell)
3
10-20 reps
-
5
Front Squat (Dumbbell)
3
10-20 reps
-
6
Walking Lunge (Dumbbell)
2
20 reps
-
7A
Push Up
4
AMRAP
-
7B
Face Pull
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
-
2
Upright Row (Barbell)
4
10-20 reps
-
3
Chin-Up (Assisted)
3
4-8 reps
-
4
Single Arm Row (Dumbbell)
3
10-20 reps
-
5
Front Squat (Dumbbell)
3
10-20 reps
-
6
Walking Lunge (Dumbbell)
2
20 reps
-
7A
Push Up
4
AMRAP
-
7B
Face Pull
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
-
2
Upright Row (Barbell)
4
10-20 reps
-
3
Chin-Up (Assisted)
4
4-8 reps
-
4
Single Arm Row (Dumbbell)
3
10-20 reps
-
5
Front Squat (Dumbbell)
3
10-20 reps
-
6
Walking Lunge (Dumbbell)
3
20 reps
-
7A
Push Up
4
AMRAP
-
7B
Face Pull
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Stiff Leg Deadlift
3
5-10 reps
-
4
Close Grip Bench Press (Smith Machine)
3
10-20 reps
-
5
Inverted Row
3
5-10 reps
-
6
Seated Shoulder Press (Dumbbell)
2
10-20 reps
-
7A
Squat (Bodyweight)
4
AMRAP
-
7B
Kettlebell Swing
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Stiff Leg Deadlift
3
5-10 reps
-
4
Close Grip Bench Press (Smith Machine)
3
10-20 reps
-
5
Inverted Row
3
5-10 reps
-
6
Seated Shoulder Press (Dumbbell)
2
10-20 reps
-
7A
Squat (Bodyweight)
4
AMRAP
-
7B
Kettlebell Swing
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Stiff Leg Deadlift
4
5-10 reps
-
4
Close Grip Bench Press (Smith Machine)
3
10-20 reps
-
5
Inverted Row
4
5-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-20 reps
-
7A
Squat (Bodyweight)
4
AMRAP
-
7B
Kettlebell Swing
4
AMRAP
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
-
2
Upright Row (Barbell)
3 Sets
10-20 Reps
-
3
Chin-Up (Assisted)
3 Sets
4-8 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
10-20 Reps
-
5
Front Squat (Dumbbell)
3 Sets
10-20 Reps
-
6
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
7A
Push Up
4 Sets
AMRAP
-
7B
Face Pull
4 Sets
AMRAP
-
Day 2
1
High Bar Squat (Barbell)
4 Sets
5-10 Reps
-
2
Step-Up (Weighted)
3 Sets
10 Reps
-
3
Stiff Leg Deadlift
3 Sets
5-10 Reps
-
4
Close Grip Bench Press (Smith Machine)
3 Sets
10-20 Reps
-
5
Inverted Row
3 Sets
5-10 Reps
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
10-20 Reps
-
7A
Squat (Bodyweight)
4 Sets
AMRAP
-
7B
Kettlebell Swing
4 Sets
AMRAP
-