Lifting

by Nick J.

1 athletes joined

Program Description

4 lifting days 2 x Zone 2 or weight vest hikes

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jul 05, 2025 01:55
Last Edited
Jul 20, 2025 11:13

Summary

Embark on an 8-week journey designed for serious lifters ready to push their limits. This program features six days of intense training each week, combining supersets that target all major muscle groups for maximum strength and hypertrophy. With a full gym setup, you'll utilize a variety of equipment, from machines to free weights, ensuring a comprehensive workout experience. Get ready to build muscle, enhance endurance, and transform your physique with a structured approach that keeps you motivated and progressing every step of the way.

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 3

Cardio (Zone 2)

Day 3

Cardio (Zone 2)

Day 3

Cardio (Zone 2)

Day 3

Cardio (Zone 2)

Day 3

Cardio (Zone 2)

Day 3

Cardio (Zone 2)

Day 3

Cardio (Zone 2)

Day 3

Cardio (Zone 2)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 5

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 5

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 5

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 5

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 5

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 5

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 5

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 5

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 6

Cardio (Zone 2)

Day 6

Cardio (Zone 2)

Day 6

Cardio (Zone 2)

Day 6

Cardio (Zone 2)

Day 6

Cardio (Zone 2)

Day 6

Cardio (Zone 2)

Day 6

Cardio (Zone 2)

Day 6

Cardio (Zone 2)

Day 2

Leg Extension

3 Sets

Goblet Squat

3 Sets

Hanging Knee Raise

3 Sets

Hack Squat

2 Sets

Seated Calf Raise

2 Sets

Seated Hamstring Curl

2 Sets

Walking Lunge (Dumbbell)

2 Sets

Day 4

Push Up

3 Sets

Seal Row

3 Sets

Lat Pulldown (Close Grip)

3 Sets

Incline Bench Press (Barbell)

2 Sets

Seal Row

2 Sets

Chin-Up (Assisted)

2 Sets

Tricep Pushdown (Cable)

2 Sets

Day 5

Seated Hamstring Curl

3 Sets

Back Extension

3 Sets

Hip Abductor (Machine)

3 Sets

Romanian Deadlift (Barbell)

2 Sets

Standing Calf Raise

2 Sets

Farmer's Walk (Weighted)

2 Sets

Neck Extension

2 Sets

Leg Press

2 Sets

Abs Crunch (Machine)

2 Sets

Day 3

Cardio (Zone 2)

1 Set

Day 6

Cardio (Zone 2)

1 Set

Day 1

Overhead Tricep Extension (Cable)

3 Sets

Lock BIG 3 FOR SHOULDERS

3 Sets

Wide Grip Lat Pulldown

3 Sets

Dip (Weighted)

2 Sets

Dumbbell Row

2 Sets

Overhead Press (Barbell)

2 Sets

Bicep Curl (Barbell)

2 Sets