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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Upper Back
12%
Chest
11.9%
Front Delts
10.8%
Biceps
10.4%
Lats
8.9%
Middle Delts
8.3%
Quadriceps
6.3%
Hamstrings
4.5%
Rear Delts
4.1%
Glutes
2.7%
Forearms
1.9%
Calves
1.9%
Abs
1.4%
Adductors
0.5%
Abductors
0.4%
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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
-