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fabi lifting program

by fabian C.
1 athletes joined

Program Description

gaining muscle and strength

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 17, 2025 09:27
  • Last Edited
    Nov 18, 2025 04:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Upper Back
12.4%
Biceps
11.9%
Middle Delts
11.9%
Front Delts
11.7%
Chest
9.8%
Lats
8.4%
Rear Delts
6.8%
Hamstrings
4.5%
Quadriceps
4.4%
Adductors
1.7%
Forearms
1.4%
Glutes
1.4%
Lower Back
0.7%
Abs
0.3%
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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
High Row
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
10-12 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
machine preacher curl
3
10-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
10-12 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
machine preacher curl
3
10-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
10-12 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
machine preacher curl
3
10-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
10-12 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
machine preacher curl
3
10-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
10-12 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
machine preacher curl
3
10-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
10-12 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
machine preacher curl
3
10-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
10-12 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
machine preacher curl
3
10-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
10-12 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
machine preacher curl
3
10-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chest Fly (Machine)
3
8-10 reps
RPE 10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
tricep cross extensions
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chest Fly (Machine)
3
8-10 reps
RPE 10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
tricep cross extensions
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chest Fly (Machine)
3
8-10 reps
RPE 10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
tricep cross extensions
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chest Fly (Machine)
3
8-10 reps
RPE 10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
tricep cross extensions
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chest Fly (Machine)
3
8-10 reps
RPE 10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
tricep cross extensions
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chest Fly (Machine)
3
8-10 reps
RPE 10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
tricep cross extensions
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chest Fly (Machine)
3
8-10 reps
RPE 10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
tricep cross extensions
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chest Fly (Machine)
3
8-10 reps
RPE 10
3
Shoulder Press (Machine)
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
tricep cross extensions
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
straight leg deadlift
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
straight leg deadlift
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
straight leg deadlift
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
straight leg deadlift
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
straight leg deadlift
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
straight leg deadlift
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
straight leg deadlift
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Leg Extension
3
8-10 reps
RPE 10
3
straight leg deadlift
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
3
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Face Away Cable Curl
2
8-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
3
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Face Away Cable Curl
2
8-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
3
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Face Away Cable Curl
2
8-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
3
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Face Away Cable Curl
2
8-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
3
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Face Away Cable Curl
2
8-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
3
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Face Away Cable Curl
2
8-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
3
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Face Away Cable Curl
2
8-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
3
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Face Away Cable Curl
2
8-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Low Row
2
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
High Row
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
3
Lat Pulldown
2 Sets
10-12 Reps
@10
4
Reverse Pec Deck
3 Sets
12-15 Reps
@10
5
machine preacher curl
3 Sets
10-12 Reps
@10
6
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chest Fly (Machine)
3 Sets
8-10 Reps
@10
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
6
tricep cross extensions
2 Sets
12-15 Reps
@10
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@10
2
Leg Extension
3 Sets
8-10 Reps
@10
3
straight leg deadlift
2 Sets
6-8 Reps
@10
4
Lying Leg Curl
2 Sets
8-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
Day 4
1
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
2
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
@10
3
Bicep Curl (Cable)
2 Sets
8-10 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
5
Face Away Cable Curl
2 Sets
8-10 Reps
@10
6
Seated Dip (Machine)
2 Sets
6-8 Reps
-
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
3
Chest Fly (Cable)
3 Sets
8-10 Reps
-
4
Cable Low Row
2 Sets
8-10 Reps
-
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
-
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
-