Program Description
This program is inspired by The LukeyMC. It is a 4 day hypertrophy program directed towards intermediate-advanced level lifters including: Day 1: Chest and Shoulders Day 2: Back and Rear Delts Day 3: Legs Day 4: Arms
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedSep 09, 2025 09:55
- Last EditedOct 05, 2025 06:48
Summary
Unlock your potential with the LukeyMC Inspo program, a comprehensive 8-week journey designed for those ready to elevate their strength and physique. Committing to four days a week, you'll engage in targeted workouts that focus on building muscle through a variety of exercises, including barbell and dumbbell movements for chest, shoulders, back, and rear delts. Each session is crafted to challenge your limits and promote growth, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to transform your training and push past your boundaries!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.6%
Triceps
13.2%
Chest
10.4%
Biceps
9.2%
Front Delts
8%
Lats
7.5%
Quadriceps
7%
Hamstrings
6.6%
Glutes
4.8%
Middle Delts
4.4%
Rear Delts
4.4%
Forearms
3.5%
Calves
2.2%
Abs
1.8%
Adductors
1.8%
Lower Back
1.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
3
Pec Deck (Machine)
4
10-12 reps
RPE 10
4
Chest Press (Machine)
4
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 10
7
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
3
Pec Deck (Machine)
4
10-12 reps
RPE 10
4
Chest Press (Machine)
4
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 10
7
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
3
Pec Deck (Machine)
4
10-12 reps
RPE 10
4
Chest Press (Machine)
4
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 10
7
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
3
Pec Deck (Machine)
4
10-12 reps
RPE 10
4
Chest Press (Machine)
4
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 10
7
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
3
Pec Deck (Machine)
4
10-12 reps
RPE 10
4
Chest Press (Machine)
4
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 10
7
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
3
Pec Deck (Machine)
4
10-12 reps
RPE 10
4
Chest Press (Machine)
4
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 10
7
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
3
Pec Deck (Machine)
4
10-12 reps
RPE 10
4
Chest Press (Machine)
4
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 10
7
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
3
Pec Deck (Machine)
4
10-12 reps
RPE 10
4
Chest Press (Machine)
4
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 10
7
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 10
2
Seated Row (Cable)
4
10-12 reps
RPE 10
3
T-Bar Row
4
8-10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
4
12-15 reps
RPE 10
6
Face Pull
4
12-15 reps
RPE 10
7
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 10
2
Seated Row (Cable)
4
10-12 reps
RPE 10
3
T-Bar Row
4
8-10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
4
12-15 reps
RPE 10
6
Face Pull
4
12-15 reps
RPE 10
7
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 10
2
Seated Row (Cable)
4
10-12 reps
RPE 10
3
T-Bar Row
4
8-10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
4
12-15 reps
RPE 10
6
Face Pull
4
12-15 reps
RPE 10
7
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 10
2
Seated Row (Cable)
4
10-12 reps
RPE 10
3
T-Bar Row
4
8-10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
4
12-15 reps
RPE 10
6
Face Pull
4
12-15 reps
RPE 10
7
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 10
2
Seated Row (Cable)
4
10-12 reps
RPE 10
3
T-Bar Row
4
8-10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
4
12-15 reps
RPE 10
6
Face Pull
4
12-15 reps
RPE 10
7
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 10
2
Seated Row (Cable)
4
10-12 reps
RPE 10
3
T-Bar Row
4
8-10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
4
12-15 reps
RPE 10
6
Face Pull
4
12-15 reps
RPE 10
7
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 10
2
Seated Row (Cable)
4
10-12 reps
RPE 10
3
T-Bar Row
4
8-10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
4
12-15 reps
RPE 10
6
Face Pull
4
12-15 reps
RPE 10
7
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 10
2
Seated Row (Cable)
4
10-12 reps
RPE 10
3
T-Bar Row
4
8-10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
4
12-15 reps
RPE 10
6
Face Pull
4
12-15 reps
RPE 10
7
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
4
20-24 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Leg Extension
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
4
20-24 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Leg Extension
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
4
20-24 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Leg Extension
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
4
20-24 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Leg Extension
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
4
20-24 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Leg Extension
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
4
20-24 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Leg Extension
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
4
20-24 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Leg Extension
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
4
20-24 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Leg Extension
4
10-12 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
2
Hammer Curl
4
8-10 reps
RPE 10
3
Bayesian Curl
4
12-15 reps
RPE 10
4
Skull Crusher
4
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
6
Tricep Kickback
4
12-15 reps
RPE 10
7
Wrist Curls
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
2
Hammer Curl
4
8-10 reps
RPE 10
3
Bayesian Curl
4
12-15 reps
RPE 10
4
Skull Crusher
4
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
6
Tricep Kickback
4
12-15 reps
RPE 10
7
Wrist Curls
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
2
Hammer Curl
4
8-10 reps
RPE 10
3
Bayesian Curl
4
12-15 reps
RPE 10
4
Skull Crusher
4
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
6
Tricep Kickback
4
12-15 reps
RPE 10
7
Wrist Curls
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
2
Hammer Curl
4
8-10 reps
RPE 10
3
Bayesian Curl
4
12-15 reps
RPE 10
4
Skull Crusher
4
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
6
Tricep Kickback
4
12-15 reps
RPE 10
7
Wrist Curls
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
2
Hammer Curl
4
8-10 reps
RPE 10
3
Bayesian Curl
4
12-15 reps
RPE 10
4
Skull Crusher
4
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
6
Tricep Kickback
4
12-15 reps
RPE 10
7
Wrist Curls
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
2
Hammer Curl
4
8-10 reps
RPE 10
3
Bayesian Curl
4
12-15 reps
RPE 10
4
Skull Crusher
4
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
6
Tricep Kickback
4
12-15 reps
RPE 10
7
Wrist Curls
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
2
Hammer Curl
4
8-10 reps
RPE 10
3
Bayesian Curl
4
12-15 reps
RPE 10
4
Skull Crusher
4
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
6
Tricep Kickback
4
12-15 reps
RPE 10
7
Wrist Curls
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
2
Hammer Curl
4
8-10 reps
RPE 10
3
Bayesian Curl
4
12-15 reps
RPE 10
4
Skull Crusher
4
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
6
Tricep Kickback
4
12-15 reps
RPE 10
7
Wrist Curls
4
12-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)4 Sets
8-10 Reps
@10
3
Pec Deck (Machine)4 Sets
10-12 Reps
@10
4
Chest Press (Machine)4 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
@10
6
Seated Shoulder Press (Dumbbell)4 Sets
8-10 Reps
@10
7
Push Up3 Sets
AMRAP
@10
Day 2
1
Barbell Row4 Sets
6-8 Reps
@10
2
Seated Row (Cable)4 Sets
10-12 Reps
@10
3
T-Bar Row4 Sets
8-10 Reps
@10
4
Lat Pulldown4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)4 Sets
12-15 Reps
@10
6
Face Pull4 Sets
12-15 Reps
@10
7
Reverse Pec Deck4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)4 Sets
4-6 Reps
@9
2
Romanian Deadlift (Barbell)4 Sets
8-10 Reps
@10
3
Walking Lunge (Dumbbell)4 Sets
20-24 Reps
@10
4
Seated Hamstring Curl4 Sets
10-12 Reps
@10
5
Leg Extension4 Sets
10-12 Reps
@10
6
Standing Calf Raise4 Sets
12-15 Reps
@10
Day 4
1
Bicep Curl (EZ Bar)4 Sets
6-8 Reps
@10
2
Hammer Curl4 Sets
8-10 Reps
@10
3
Bayesian Curl4 Sets
12-15 Reps
@10
4
Skull Crusher4 Sets
6-8 Reps
@10
5
Tricep Rope Push Down (Cable)4 Sets
8-10 Reps
@10
6
Tricep Kickback4 Sets
12-15 Reps
@10
7
Wrist Curls4 Sets
12-15 Reps
@10