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Spikeyliftz Not for all user incomplete

by Hirthick R.
2 athletes joined

Program Description

To achieve pr every single session Does this possible ??

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    20 minutes
  • Created
    Aug 01, 2025 09:50
  • Last Edited
    Aug 15, 2025 09:11

Summary

**Spikeyliftz** is an intensive 18-week program designed for dedicated lifters ready to elevate their strength and physique. With a commitment of 7 days a week, you'll engage in a diverse range of exercises targeting all major muscle groups, ensuring balanced development and explosive gains. This program incorporates both barbell and machine movements, including classics like the Bench Press and Squat, tailored to push your limits. Equip yourself with a full gym setup and prepare to transform your training routine into a powerful journey of growth and resilience.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Middle Delts
10.7%
Front Delts
9.7%
Triceps
8.7%
Quadriceps
8.7%
Abs
8.4%
Rear Delts
6.9%
Biceps
6.5%
Hamstrings
6%
Chest
5.9%
Lats
5.2%
Glutes
3.9%
Forearms
3.4%
Calves
2.5%
Lower Back
1%
Adductors
0.7%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Chest Press (Machine)
2
-
3
Bicep Curl (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Abs Crunch (Machine)
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Chest Press (Machine)
2
-
3
Bicep Curl (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Abs Crunch (Machine)
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Chest Press (Machine)
2
-
3
Bicep Curl (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Abs Crunch (Machine)
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Chest Press (Machine)
2
-
3
Bicep Curl (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Abs Crunch (Machine)
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Chest Press (Machine)
2
-
3
Bicep Curl (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Abs Crunch (Machine)
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Chest Press (Machine)
2
-
3
Bicep Curl (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Abs Crunch (Machine)
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Chest Press (Machine)
2
-
3
Bicep Curl (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Abs Crunch (Machine)
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Chest Press (Machine)
2
-
3
Bicep Curl (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Abs Crunch (Machine)
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Chest Press (Machine)
2
-
3
Bicep Curl (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
6
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Lateral Raise (Machine)
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Abs Crunch (Machine)
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
2
-
3
Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Single Arm Rear Delt Fly (Cable)
4
-
7
Trap Bar Power Shrug
3
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
2
-
3
Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Single Arm Rear Delt Fly (Cable)
4
-
7
Trap Bar Power Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
2
-
3
Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Single Arm Rear Delt Fly (Cable)
4
-
7
Trap Bar Power Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
2
-
3
Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Single Arm Rear Delt Fly (Cable)
4
-
7
Trap Bar Power Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
2
-
3
Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Single Arm Rear Delt Fly (Cable)
4
-
7
Trap Bar Power Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
2
-
3
Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Single Arm Rear Delt Fly (Cable)
4
-
7
Trap Bar Power Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
2
-
3
Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Single Arm Rear Delt Fly (Cable)
4
-
7
Trap Bar Power Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
2
-
3
Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Single Arm Rear Delt Fly (Cable)
4
-
7
Trap Bar Power Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Dumbbell Row
2
-
3
Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
2
-
5
Bent Over Row (Dumbbell)
2
-
6
Single Arm Rear Delt Fly (Cable)
4
-
7
Trap Bar Power Shrug
3
-
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
2
-
3
Single-Leg Leg Curl
3
-
4
Leg Press (45 Degrees)
3
-
5
Abs Crunch (Machine)
3
-
6
Seated Calf Raise
3
-
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
2
-
3
Single-Leg Leg Curl
3
-
4
Leg Press (45 Degrees)
3
-
5
Abs Crunch (Machine)
3
-
6
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
2
-
3
Single-Leg Leg Curl
3
-
4
Leg Press (45 Degrees)
3
-
5
Abs Crunch (Machine)
3
-
6
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
2
-
3
Single-Leg Leg Curl
3
-
4
Leg Press (45 Degrees)
3
-
5
Abs Crunch (Machine)
3
-
6
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
2
-
3
Single-Leg Leg Curl
3
-
4
Leg Press (45 Degrees)
3
-
5
Abs Crunch (Machine)
3
-
6
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
2
-
3
Single-Leg Leg Curl
3
-
4
Leg Press (45 Degrees)
3
-
5
Abs Crunch (Machine)
3
-
6
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
2
-
3
Single-Leg Leg Curl
3
-
4
Leg Press (45 Degrees)
3
-
5
Abs Crunch (Machine)
3
-
6
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
2
-
3
Single-Leg Leg Curl
3
-
4
Leg Press (45 Degrees)
3
-
5
Abs Crunch (Machine)
3
-
6
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
2
-
3
Single-Leg Leg Curl
3
-
4
Leg Press (45 Degrees)
3
-
5
Abs Crunch (Machine)
3
-
6
Seated Calf Raise
3
-
Week 1
1 / 18 Weeks
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 1
1
Bench Press (Barbell)
3 Sets
2 Reps
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Bicep Curl (Dumbbell)
3 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Preacher Curl (Barbell)
2 Sets
-
6
Wrist Curls
3 Sets
-
Day 7
1
Leg Extension
3 Sets
-
2
Squat (Barbell)
2 Sets
-
3
Single-Leg Leg Curl
3 Sets
-
4
Leg Press (45 Degrees)
3 Sets
-
5
Abs Crunch (Machine)
3 Sets
-
6
Seated Calf Raise
3 Sets
-
Day 4
1
Lat Pulldown
3 Sets
-
2
Dumbbell Row
2 Sets
-
3
Tricep Pushdown (Cable)
3 Sets
-
4
Overhead Tricep Extension (Cable)
2 Sets
-
5
Bent Over Row (Dumbbell)
2 Sets
-
6
Single Arm Rear Delt Fly (Cable)
4 Sets
-
7
Trap Bar Power Shrug
3 Sets
-