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Lazy man

by Luke W.

Program Description

To paste into “Program Notes”: • 3×4–8 rep range = strength-focused hypertrophy. • Rest 3–4 min for Incline Bench, Pull-Ups, Rows, DB Shoulder Press. • Rest 1–2 min for arms + lateral raises. • Add weight only after achieving 3×8. • Stay on Routine 1 for at least 8 weeks. • Track everything.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2025 07:19
  • Last Edited
    Nov 19, 2025 08:41
Muscle Engagement
Front
Back
MuscleSet
Upper Back
19.5%
Triceps
15%
Front Delts
13.6%
Middle Delts
13.6%
Biceps
11.4%
Lats
10.5%
Chest
6.8%
Rear Delts
6.8%
Forearms
2.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
4-8 reps
-
3
Skull Crusher (Dumbbell)
3
4-8 reps
-
4
Lateral Raise (Dumbbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
-
2
Dumbbell Row
2
4-8 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
4-8 reps
-
3
Skull Crusher (Dumbbell)
3
4-8 reps
-
4
Lateral Raise (Dumbbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
-
2
Dumbbell Row
2
4-8 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
-
2
Dumbbell Row
2
4-8 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
4-8 reps
-
3
Skull Crusher (Dumbbell)
3
4-8 reps
-
4
Lateral Raise (Dumbbell)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
-
2
Dumbbell Row
2
4-8 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
4-8 reps
-
3
Skull Crusher (Dumbbell)
3
4-8 reps
-
4
Lateral Raise (Dumbbell)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
4-8 reps
-
3
Skull Crusher (Dumbbell)
3
4-8 reps
-
4
Lateral Raise (Dumbbell)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
-
2
Dumbbell Row
2
4-8 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
4-8 reps
-
3
Skull Crusher (Dumbbell)
3
4-8 reps
-
4
Lateral Raise (Dumbbell)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
-
2
Dumbbell Row
2
4-8 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
4-8 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
4-8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
4-8 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
4-8 Reps
-
2
Dumbbell Row
2 Sets
4-8 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
4
Face Pull
3 Sets
8-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
4-8 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
4-8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
4-8 Reps
-