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Lightbringer Ⅳ

by Griffin Frye
4 athletes joined

Program Description

The stars would shine a little brighter knowing their atoms created someone like you.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 12, 2025 01:06
  • Last Edited
    Jun 18, 2025 12:35

Summary

Embark on a transformative 12-week journey with Lightbringer Ⅳ, designed for those ready to elevate their strength and conditioning. This program features five training days each week, focusing on a balanced mix of push, pull, and leg workouts that utilize dumbbells and bodyweight exercises. You'll engage in targeted movements like incline bench presses and chin-ups, ensuring comprehensive muscle development. Perfect for home workouts, this program will challenge your limits while building endurance and strength. Get ready to ignite your fitness potential!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
3
Cuban Press
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
7-10 reps
RPE 10
3
Chin-Up (Assisted)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-50 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Dragon Flag
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
5-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Band Pull Apart
3
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
3
Cuban Press
2 Sets
8-10 Reps
@10
Day 2
1
Chest Supported Row (Dumbbell)
2 Sets
5-8 Reps
@10
2
Incline Hammer Curl (Dumbbell)
2 Sets
7-10 Reps
@10
3
Chin-Up (Assisted)
2 Sets
5-8 Reps
@10
Day 3
1
Squat (Bodyweight)
2 Sets
10-50 Reps
@10
2
Nordic Curl
2 Sets
5-8 Reps
@10
3
Dragon Flag
2 Sets
5-8 Reps
@10
Day 4
1
Lu Raise
3 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
3
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
Day 5
1
Pull-Up (Band)
2 Sets
5-8 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10
3
Chest Supported Row (Dumbbell)
2 Sets
5-8 Reps
@10
4
Band Pull Apart
3 Sets
12-15 Reps
@10