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Liftma

by Anonymous
1 athletes joined

Program Description

Rip my pants

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2024 08:43
  • Last Edited
    Jun 18, 2025 10:42

Summary

Liftma is an 8-week program designed to sculpt and strengthen your upper body with a focused 5-day training split. Each week, you'll tackle targeted workouts for chest, back, arms, and shoulders, utilizing a mix of barbells, dumbbells, and machines to maximize gains. With a blend of compound lifts and isolation exercises, this program ensures balanced muscle development and improved performance. Get ready to elevate your strength and redefine your physique!
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
High Bar Squat (Barbell)
4
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
High Bar Squat (Barbell)
4
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
High Bar Squat (Barbell)
4
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
High Bar Squat (Barbell)
4
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
High Bar Squat (Barbell)
4
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
High Bar Squat (Barbell)
4
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
High Bar Squat (Barbell)
4
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
High Bar Squat (Barbell)
4
6-10 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Chest Fly (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Chest Fly (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Chest Fly (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Chest Fly (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Chest Fly (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Chest Fly (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Chest Fly (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Chest Fly (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
@8
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
4
Barbell Row
3 Sets
6-10 Reps
-
5
Chest Fly (Machine)
3 Sets
8-12 Reps
-
6
Reverse Pec Deck
3 Sets
8-12 Reps
-
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
-
2
Skull Crusher
3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Lying Leg Curl
3 Sets
8-12 Reps
-
2
High Bar Squat (Barbell)
4 Sets
6-10 Reps
-
3
Seated Calf Raise
3 Sets
10-15 Reps
-
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
7
Chest Fly (Cable)
4 Sets
8-12 Reps
-
Day 5
1
Lat Pulldown
4 Sets
6-10 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
6
Face Pull
3 Sets
10-15 Reps
-