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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
    Apr 17, 2025 07:39
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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
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