IntermediateFree

WhiteWeather Lifting Plan

Lift like a true storm chaser with this upper-body & abs heavy lifting program!

John W.· Jul 2026

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate

Goal

Athletics, Muscle, Strength

Equipment

Full Gym

Session length

40 min

The WhiteWeather Lifting Plan is a comprehensive 12-week program designed to build strength and muscle through a structured routine. Comprising 72 workouts, each lasting approximately 40 minutes, this intermediate-level plan focuses on key lifts like the bench press and squats, targeting major muscle groups for balanced development. You'll engage in a mix of barbell and dumbbell exercises, ensuring a full-body workout that enhances athletic performance. Get ready to elevate your lifting game and achieve your fitness goals with this dynamic training approach!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.6%

Upper Back

11.5%

Front Delts

11.2%

Biceps

10.2%

Middle Delts

9.5%

Lats

8.5%

Abs

6.1%

Chest

5.1%

Hamstrings

4.4%

Quadriceps

3.7%

Glutes

3.7%

Rear Delts

3.4%

Forearms

3.4%

Calves

1.7%

Olympic

1.4%

Adductors

0.7%

Lower Back

0.7%

Abductors

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	10 reps	50%
		1	8 reps	60%
		1	6 reps	70%
		1	4 reps	80%
		1	2 reps	90%
2	Overhead Press (Barbell)	3	10 reps	@6
Superset
3A	Tricep Pushdown (Cable)	3	10 reps	@8
3B	Lateral Raise (Dumbbell)	3	12 reps	@8
Superset
4A	Lateral Raise (Dumbbell)	3	12 reps	@8
4B	Tricep Extension (Dumbbell)	3	10 reps	@8
Superset
5A	Abs Crunch (Weighted)	3	36 reps	@10
5B	Russian Twist (Dumbbell)	3	15 reps	@9

#	Exercise	Sets	Reps	Load
Superset
1A	Barbell Row	5	5 reps	@9
1B	Standing Calf Raise	5	20 reps	@8
1C	Shrug (Barbell)	5	20 reps	@8
Superset
2A	Chest Supported Row (Dumbbell)	3	12 reps	@8
2B	Hammer Curl (Dumbbell)	4	10 reps	@8
Superset
3A	Lat Pulldown	3	10 reps	@8
3B	Bicep Curl (Barbell)	4	10 reps	@8
4	Leg Curl	3	15 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	10 reps	50%
		1	8 reps	60%
		1	6 reps	70%
		1	4 reps	85%
2	Bench Press (Paused)	4	10 reps	@9
Superset
3A	Lateral Raise (Dumbbell)	4	12 reps	@9
3B	Tricep Pushdown (Cable)	4	10 reps	@8
Superset
4A	Lateral Raise (Dumbbell)	4	12 reps	@9
4B	Tricep Extension (Dumbbell)	4	10 reps	@8

#	Exercise	Sets	Reps	Load
1	Hang Clean	1	10 reps	50%
		1	8 reps	60%
		1	6 reps	70%
		1	4 reps	80%
Superset
2A	Chest Supported Row (Dumbbell)	3	12 reps	@8
2B	Hammer Curl (Dumbbell)	3	10 reps	@8
Superset
3A	Lat Pulldown	3	10 reps	@8
3B	Bicep Curl (Barbell)	3	10 reps	@8
Superset
4A	Abs Crunch (Weighted)	3	36 reps	@10
4B	Russian Twist (Dumbbell)	3	20 reps	@10

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	5	5 reps	@10
Superset
2A	Incline Bench Press (Dumbbell)	3	10 reps	@8
2B	Bench Press (Wide Grip)	3	10 reps	@9
Superset
3A	Lateral Raise (Dumbbell)	3	12 reps	@8
3B	Tricep Pushdown (Cable)	3	10 reps	@8
Superset
4A	Lateral Raise (Dumbbell)	3	12 reps	@8
4B	Tricep Extension (Dumbbell)	3	10 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Lat Pulldown	4	10 reps	@8
1B	Hammer Curl (Dumbbell)	3	10 reps	@8
Superset
2A	Chest Supported Row (Dumbbell)	4	12 reps	@8
2B	Bicep Curl (Barbell)	3	10 reps	@8
Superset
3A	Leg Curl	3	15 reps	@8
3B	Leg Press	3	10 reps	@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, WhiteWeather Lifting Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

WhiteWeather Lifting Plan is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

WhiteWeather Lifting Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android