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Sticky note workout (looklikeyoulift)

by Mishanya
7 athletes joined

Program Description

Build power and mass

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2024 01:47
  • Last Edited
    Jun 18, 2025 10:21

Summary

Unleash your strength with the Sticky Note Workout, a dynamic 12-week program designed for those ready to elevate their lifting game. Committing just three days a week, you'll tackle a blend of foundational barbell exercises like squats, deadlifts, and bench presses, ensuring balanced muscle development and functional strength. Each session is structured to push your limits, with a focus on progressive overload and technique refinement. Get ready to transform your physique and boost your confidence as you crush your fitness goals!
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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
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
6 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
4 Sets
4 Reps
@8
3
Deadlift (Barbell)
2 Sets
4 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8