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BoostcampPNG

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
    Apr 09, 2025 04:07
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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