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LVHI Bodybuilding program

by Mikkel N.
1 athletes joined

Program Description

Gain a well balanced physique with a slight emphasis on Delt and arms 5x a week Upper x3 Lower x2 Rest ×2 Recommended days Monday tuesday thursday friday saturday Enjoy

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 18, 2025 04:13
  • Last Edited
    Oct 19, 2025 05:17

Summary

Embark on an 8-week journey with the LVHI Bodybuilding program, designed for those ready to elevate their strength and physique. Committing to 5 days a week, this program combines targeted upper and lower body workouts, utilizing a full gym setup to maximize muscle engagement. Each session features a variety of exercises, from machine-based movements to free weights, ensuring a balanced approach to building muscle and enhancing overall fitness. Get ready to push your limits and transform your body with structured routines that deliver results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Biceps
9.1%
Front Delts
8.7%
Upper Back
8.2%
Quadriceps
7.7%
Chest
7.2%
Middle Delts
7.2%
Lats
6.3%
Abs
6%
Forearms
5.8%
Hamstrings
5.3%
Calves
4.8%
Glutes
4.6%
Rear Delts
4.3%
Lower Back
1.9%
Adductors
1%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
AD Press
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
AD Press
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
AD Press
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
AD Press
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
AD Press
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
AD Press
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
AD Press
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
AD Press
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Leg Extension
2
10-15 reps
RPE 10
3
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-6 reps
RPE 10
2
Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
8-12 reps
RPE 10
4
Lying Leg Raise
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-6 reps
RPE 10
2
Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
8-12 reps
RPE 10
4
Lying Leg Raise
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-6 reps
RPE 10
2
Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
8-12 reps
RPE 10
4
Lying Leg Raise
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-6 reps
RPE 10
2
Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
8-12 reps
RPE 10
4
Lying Leg Raise
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-6 reps
RPE 10
2
Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
8-12 reps
RPE 10
4
Lying Leg Raise
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-6 reps
RPE 10
2
Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
8-12 reps
RPE 10
4
Lying Leg Raise
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-6 reps
RPE 10
2
Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
8-12 reps
RPE 10
4
Lying Leg Raise
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-6 reps
RPE 10
2
Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
8-12 reps
RPE 10
4
Lying Leg Raise
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 10
2
Seated Row (Machine)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Reverse Curl (Barbell)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 10
2
Seated Row (Machine)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Reverse Curl (Barbell)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 10
2
Seated Row (Machine)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Reverse Curl (Barbell)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 10
2
Seated Row (Machine)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Reverse Curl (Barbell)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 10
2
Seated Row (Machine)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Reverse Curl (Barbell)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 10
2
Seated Row (Machine)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Reverse Curl (Barbell)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 10
2
Seated Row (Machine)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Reverse Curl (Barbell)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 10
2
Seated Row (Machine)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Reverse Curl (Barbell)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 5
1
Chest Press (Machine)
2 Sets
6-10 Reps
@10
2
Seated Row (Machine)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Reverse Curl (Barbell)
2 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
2-6 Reps
@10
2
Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hamstring Curl
2 Sets
8-12 Reps
@10
4
Lying Leg Raise
2 Sets
8-12 Reps
@10
5
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@10
Day 3
1
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
2
Barbell Row
2 Sets
6-10 Reps
@10
3
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
4
JM Press (Smith Machine)
2 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
@10
2
Leg Extension
2 Sets
10-15 Reps
@10
3
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@10
4
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
3
AD Press
2 Sets
8-12 Reps
@10
4
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
French Press
2 Sets
8-12 Reps
@10