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LazyGainz (Dylan’s lifts)

by Dylan H.

Program Description

To give that busy/and or lazy guy a program he can stick to and make gains on.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2025 01:33
  • Last Edited
    Jun 18, 2025 12:13

Summary

Unlock your potential with LazyGainz, an 8-week program designed for those who want to build strength without overwhelming their schedule. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. This program includes essential lifts like the Bench Press and Bent Over Row, ensuring a comprehensive approach to muscle development. Perfect for lifters seeking consistent progress, LazyGainz is your straightforward path to achieving your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Upper Back
12.7%
Chest
12.7%
Biceps
11.4%
Front Delts
10.1%
Lats
10.1%
Quadriceps
8.4%
Hamstrings
8.4%
Middle Delts
6.3%
Glutes
1.7%
Lower Back
1.7%
Forearms
1.3%
Rear Delts
1.3%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Tricep Extension (Cable)
3
6 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Tricep Extension (Cable)
3
6 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Tricep Extension (Cable)
3
6 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Tricep Extension (Cable)
3
6 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Tricep Extension (Cable)
3
6 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Tricep Extension (Cable)
3
6 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Tricep Extension (Cable)
3
6 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Tricep Extension (Cable)
3
6 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7 reps
RPE 9.5
2
Seated Row (Cable)
3
10 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7 reps
RPE 9.5
2
Seated Row (Cable)
3
10 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7 reps
RPE 9.5
2
Seated Row (Cable)
3
10 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7 reps
RPE 9.5
2
Seated Row (Cable)
3
10 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7 reps
RPE 9.5
2
Seated Row (Cable)
3
10 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7 reps
RPE 9.5
2
Seated Row (Cable)
3
10 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7 reps
RPE 9.5
2
Seated Row (Cable)
3
10 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7 reps
RPE 9.5
2
Seated Row (Cable)
3
10 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Hamstring Curl
4
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Hamstring Curl
4
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Hamstring Curl
4
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Hamstring Curl
4
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Hamstring Curl
4
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Hamstring Curl
4
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Hamstring Curl
4
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Hamstring Curl
4
8 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
@9.5
@9.5
@9.5
@9.5
2
Hamstring Curl
4 Sets
8 Reps
@9.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
7 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10 Reps
@9.5
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9.5
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9.5
3
Tricep Extension (Cable)
3 Sets
6 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5