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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Front Delts
12%
Glutes
12%
Hamstrings
12%
Upper Back
10.9%
Triceps
8.4%
Chest
6.9%
Lats
6.1%
Abs
5.3%
Middle Delts
3.8%
Adductors
3.3%
Biceps
3.2%
Lower Back
2%
Rear Delts
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-