logo
BoostcampPNG

Lightbringer Ⅲ

by Griffin Frye
2 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, Powerlifting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 12, 2025 02:05
  • Last Edited
    Jun 18, 2025 08:12

Summary

Embark on a transformative 12-week journey with Lightbringer Ⅲ, designed for those ready to elevate their fitness game. This program includes three dynamic workout days each week, focusing on full-body strength and core stability. You'll engage in a variety of exercises, from dumbbell curls to bodyweight squats, ensuring balanced muscle development and improved endurance. Perfect for at-home training, Lightbringer Ⅲ empowers you to push your limits and achieve your fitness goals with confidence.
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
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
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
5-8 reps
RPE 10
4
Pull-Up (Band)
3
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
2
5-8 reps
RPE 10
3
Squat (Bodyweight)
2
10-50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chin-Up (Assisted)
2
5-8 reps
RPE 10
6
Squat (Bodyweight)
2
10-50 reps
RPE 10
7
Nordic Curl
2
5-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hammer Curl (Dumbbell)
2 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
3
Tricep Extension (Dumbbell)
2 Sets
5-8 Reps
@10
4
Pull-Up (Band)
3 Sets
5-8 Reps
@10
5
Lu Raise
3 Sets
8-12 Reps
@10
6
Squat (Bodyweight)
2 Sets
10-50 Reps
@10
7
Nordic Curl
2 Sets
5-8 Reps
@10
Day 2
1
Garhammer Raise
2 Sets
AMRAP
@10
2
Oblique Deadlift
2 Sets
5-8 Reps
@10
3
Squat (Bodyweight)
2 Sets
10-50 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
3
Chest Supported Row (Dumbbell)
2 Sets
5-8 Reps
@10
4
Cuban Press
2 Sets
8-10 Reps
@10
5
Chin-Up (Assisted)
2 Sets
5-8 Reps
@10
6
Squat (Bodyweight)
2 Sets
10-50 Reps
@10
7
Nordic Curl
2 Sets
5-8 Reps
@10