logo
BoostcampPNG

LITEWEIGHT!

by Johnny G.
1 athletes joined
5.0
(1 rating)

Program Description

getting strong son

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 26, 2024 08:18
  • Last Edited
    Jun 18, 2025 09:38

Summary

Get ready to redefine your strength with LITEWEIGHT!, a dynamic 6-week program designed for serious lifters looking to enhance their performance. Training five days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bench presses, and chin-ups, all tailored to build muscle and improve endurance. Each workout is strategically structured to maximize intensity and recovery, ensuring you stay motivated and challenged throughout your journey. Elevate your lifting game and achieve the results you’ve been striving for!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
65%
75%
85%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
65%
75%
85%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chin-Up (Weighted)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
20 Reps
@6
6
Plank
1 Set
1 mins
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Paused)
1 Set
2 Sets
3 Reps
5 Reps
80%
75%
3
Arnold Press
3 Sets
12 Reps
@5
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
3 Sets
5 Reps
90%
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Leg Extension
2 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Plank
1 Set
1 mins
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@6
4
Pull Through (Cable)
3 Sets
10 Reps
@7
5
Skull Crusher (Barbell)
2 Sets
15 Reps
@8
Day 5
1
Squat (Paused)
3 Sets
5 Reps
70%
2
Rack Pull (Barbell)
3 Sets
7 Reps
@9
3
Chest Press (Machine)
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Plank
1 Set
1 mins
-