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BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Lats
12.5%
Triceps
11.1%
Biceps
10.4%
Front Delts
9.4%
Rear Delts
8.3%
Chest
6.9%
Hamstrings
5.6%
Middle Delts
5.2%
Abs
4.9%
Glutes
4.2%
Quadriceps
3.5%
Forearms
2.8%
Adductors
1.4%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
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