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Luke’s program!

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Program Description

**Luke’s Program!** is a comprehensive 10-week strength training journey designed to elevate your fitness game. With a commitment of 40 days, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. Each session is crafted to push your limits, utilizing a variety of equipment including barbells, machines, and dumbbells, ensuring a well-rounded approach to building strength and muscle. Get ready to transform your physique and boost your performance with this structured, progressive program!

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2025 08:40
  • Last Edited
    Jul 31, 2025 10:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Shoulder Press (Machine)
2
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Shoulder Press (Machine)
2
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Shoulder Press (Machine)
2
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8.5
4
Tricep Extension (Cable)
3
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Shoulder Press (Machine)
2
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8.5
4
Tricep Extension (Cable)
3
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Shoulder Press (Machine)
2
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8.5
4
Tricep Extension (Cable)
3
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Shoulder Press (Machine)
2
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8.5
4
Tricep Extension (Cable)
3
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Shoulder Press (Machine)
2
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8.5
4
Tricep Extension (Cable)
3
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Shoulder Press (Machine)
2
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8.5
4
Tricep Extension (Cable)
3
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Shoulder Press (Machine)
2
8 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
4
Tricep Extension (Cable)
3
6 reps
RPE 8.5
5
Bicep Curl (Cable)
3
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Shoulder Press (Machine)
2
8 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
4
Tricep Extension (Cable)
3
6 reps
RPE 8.5
5
Bicep Curl (Cable)
3
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
RPE 8.5
2
Hyperextension
3
10 reps
RPE 8.5
3
T-Bar Row
3
12 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
RPE 8.5
2
Hyperextension
3
10 reps
RPE 8.5
3
T-Bar Row
3
12 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8.5
2
Hyperextension
3
8 reps
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8.5
2
Hyperextension
3
8 reps
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8.5
2
Hyperextension
3
8 reps
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8.5
2
Hyperextension
3
8 reps
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8.5
2
Hyperextension
3
8 reps
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8.5
2
Hyperextension
3
8 reps
RPE 8.5
3
T-Bar Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Hyperextension
3
6 reps
RPE 8.5
3
T-Bar Row
3
8 reps
RPE 8.5
4
Lat Pulldown
3
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Hyperextension
3
6 reps
RPE 8.5
3
T-Bar Row
3
8 reps
RPE 8.5
4
Lat Pulldown
3
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Pec Deck (Machine)
3
10 reps
RPE 8.5
3
Seated Dip (Machine)
2
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8.5
5
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Pec Deck (Machine)
3
10 reps
RPE 8.5
3
Seated Dip (Machine)
2
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8.5
5
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Pec Deck (Machine)
3
8 reps
RPE 8.5
3
Seated Dip (Machine)
2
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Pec Deck (Machine)
3
8 reps
RPE 8.5
3
Seated Dip (Machine)
2
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Pec Deck (Machine)
3
8 reps
RPE 8.5
3
Seated Dip (Machine)
2
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Pec Deck (Machine)
3
8 reps
RPE 8.5
3
Seated Dip (Machine)
2
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Pec Deck (Machine)
3
8 reps
RPE 8.5
3
Seated Dip (Machine)
2
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Pec Deck (Machine)
3
8 reps
RPE 8.5
3
Seated Dip (Machine)
2
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Pec Deck (Machine)
3
6 reps
RPE 8.5
3
Seated Dip (Machine)
2
8 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
6 reps
RPE 8.5
5
Bicep Curl (Cable)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Pec Deck (Machine)
3
6 reps
RPE 8.5
3
Seated Dip (Machine)
2
8 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
6 reps
RPE 8.5
5
Bicep Curl (Cable)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
10 reps
RPE 8.5
3
Hip Abductor (Machine)
2
12 reps
RPE 8.5
4
Hip Adductor (Machine)
2
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
10 reps
RPE 8.5
3
Hip Abductor (Machine)
2
12 reps
RPE 8.5
4
Hip Adductor (Machine)
2
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
10 reps
RPE 8.5
4
Hip Adductor (Machine)
2
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
10 reps
RPE 8.5
4
Hip Adductor (Machine)
2
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
10 reps
RPE 8.5
4
Hip Adductor (Machine)
2
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
10 reps
RPE 8.5
4
Hip Adductor (Machine)
2
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
10 reps
RPE 8.5
4
Hip Adductor (Machine)
2
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
10 reps
RPE 8.5
4
Hip Adductor (Machine)
2
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
3
Hip Abductor (Machine)
2
8 reps
RPE 8.5
4
Hip Adductor (Machine)
2
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
6 reps
RPE 8.5
3
Hip Abductor (Machine)
2
8 reps
RPE 8.5
4
Hip Adductor (Machine)
2
8 reps
RPE 8.5
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8.5
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
Day 2
1
Deadlift (Barbell)
3 Sets
12 Reps
@8.5
2
Hyperextension
3 Sets
10 Reps
@8.5
3
T-Bar Row
3 Sets
12 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
2
Pec Deck (Machine)
3 Sets
10 Reps
@8.5
3
Seated Dip (Machine)
2 Sets
12 Reps
@8.5
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8.5
Day 4
1
Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8.5
3
Hip Abductor (Machine)
2 Sets
12 Reps
@8.5
4
Hip Adductor (Machine)
2 Sets
12 Reps
@8.5