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BoostcampPNG

Spikeyliftz Not for all user incomplete

by Hirthick R.
1 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 11, 2025 08:21
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
#
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 2
#
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 2
#
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 2
#
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 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
#
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 3
#
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 3
#
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 3
#
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 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
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 4
#
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 4
#
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 4
#
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 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
#
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
#
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
#
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
#
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 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
#
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 6
#
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 6
#
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 6
#
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
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
-
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
-