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Simple Lifting

by Daci P.

Program Description

**Simple Lifting** is a straightforward and effective 12-week program designed for those who want to build strength and improve their overall fitness. With 36 training sessions spread across three days each week, you'll engage in a balanced mix of cardio and strength exercises, including barbell squats, bench presses, and lat pulldowns. Each workout is structured to challenge your muscles while ensuring adequate recovery, making it perfect for both beginners and seasoned lifters looking to refine their technique. Get ready to lift, sweat, and see results!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2025 05:33
  • Last Edited
    Jul 18, 2025 06:00
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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
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Leg Curl
4
8 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Leg Curl
4
8 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Leg Curl
4
8 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Leg Curl
4
8 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Leg Curl
4
8 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Leg Curl
4
8 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
1
10 reps
-
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
8
Face Pull
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
1
10 reps
-
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
8
Face Pull
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
1
10 reps
-
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
8
Face Pull
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
1
10 reps
-
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
8
Face Pull
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
1
10 reps
-
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
8
Face Pull
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
1
10 reps
-
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
8
Face Pull
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Bench Press (Barbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Bicep Curl (Dumbbell)
2
2
10 reps
15 reps
-
-
8
Face Pull
2
2
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Leg Press
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
8
Leg Extension
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Treadmill
1 Set
15 mins
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Bench Press (Barbell)
4 Sets
10 Reps
-
4
Lat Pulldown
4 Sets
8 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
6
Leg Curl
4 Sets
8 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
15 Reps
-
-
8
Face Pull
2 Sets
2 Sets
10 Reps
15 Reps
-
-
Day 2
1
Treadmill
1 Set
15 mins
-
2
Romanian Deadlift (Barbell)
4 Sets
1 Set
10 Reps
-
-
3
Bent Over Row (Barbell)
4 Sets
10 Reps
-
4
Hip Thrust (Barbell)
5 Sets
10 Reps
-
5
Leg Press
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
-
8
Leg Extension
4 Sets
10 Reps
-
Day 3
1
Treadmill
1 Set
15 mins
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Bench Press (Barbell)
4 Sets
10 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
6
Leg Curl
4 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
15 Reps
-
-
8
Face Pull
2 Sets
2 Sets
10 Reps
15 Reps
-
-