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Lightbringer II

by Griffin Frye
2 athletes joined

Program Description

It isn’t easy but it is simple. Don’t overcomplicate it. Add 2.5kg/5lbs when you reach 8 Rest 2-4 minutes

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2025 09:24
  • Last Edited
    Jun 18, 2025 09:40

Summary

**Lightbringer II** is a comprehensive 12-week workout program designed to elevate your strength and conditioning with a balanced 5-day split. Each week, you'll target upper and lower body muscle groups, as well as core stability, using a mix of bodyweight and dumbbell exercises. Expect to build muscle and enhance your overall fitness with carefully structured sessions that include everything from bicep curls to Nordic curls. Perfect for those looking to transform their physique from the comfort of home!
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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
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
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
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
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
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
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
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
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
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
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
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
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
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
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
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
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
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
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
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
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
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 1
#
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
Pull-Up (Band)
2
5-8 reps
RPE 10
4
Cuban Press
2
8-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
AMRAP
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
AMRAP
RPE 10
4
Standing Calf Raise
4
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Garhammer Raise
2
AMRAP
RPE 10
2
Oblique Deadlift
1
5-8 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
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)
2
5-8 reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5 reps
RPE 10
2
Nordic Curl
2
5-8 reps
RPE 10
3
Cossack Squat (Bodyweight)
2
5 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
3
Pull-Up (Band)
2 Sets
5-8 Reps
@10
4
Cuban Press
2 Sets
8-10 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
5-8 Reps
@10
Day 2
1
Squat (Bodyweight)
2 Sets
AMRAP
@10
2
Nordic Curl
2 Sets
5-8 Reps
@10
3
Cossack Squat (Bodyweight)
2 Sets
AMRAP
@10
4
Standing Calf Raise
4 Sets
5-8 Reps
@10
Day 3
1
Garhammer Raise
2 Sets
AMRAP
@10
2
Oblique Deadlift
1 Set
5-8 Reps
@10
Day 4
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)
2 Sets
5-8 Reps
@10
5
Lu Raise
3 Sets
8-12 Reps
@10
Day 5
1
Squat (Dumbbell)
2 Sets
5 Reps
@10
2
Nordic Curl
2 Sets
5-8 Reps
@10
3
Cossack Squat (Bodyweight)
2 Sets
5 Reps
@10