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Lift Like Maki II

by Rishon

Program Description

**Lift Like Maki II** is an intense 8-week program designed to elevate your strength training game with a focus on mechanical tension and heavy loads. Comprising 32 training days, this program strategically targets major muscle groups through compound lifts and accessory movements, ensuring balanced development. Each session is crafted to push your limits, featuring exercises like the Barbell Bench Press and Romanian Deadlift, with a mix of rep ranges and intensities to maximize muscle growth and endurance. Get ready to transform your physique and lift with purpose!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 15, 2026 04:17
  • Last Edited
    Feb 15, 2026 11:28
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.2%
Quadriceps
10.2%
Triceps
9.2%
Hamstrings
9.2%
Chest
8.6%
Glutes
8.6%
Biceps
7.8%
Upper Back
7.5%
Lats
5.9%
Middle Delts
5.9%
Calves
4.3%
Forearms
4%
Abs
3.8%
Rear Delts
1.9%
Adductors
1.1%
Lower Back
0.8%
Abductors
0.8%
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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)
4
4 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
6 reps
RPE 8
5
JM Press
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
6 reps
RPE 8
5
JM Press
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
6 reps
RPE 8
5
JM Press
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
6 reps
RPE 8
5
JM Press
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
6 reps
RPE 8
5
JM Press
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
6 reps
RPE 8
5
JM Press
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
6 reps
RPE 8
5
JM Press
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
6 reps
RPE 8
5
JM Press
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Standing Calf Raise
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Standing Calf Raise
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Standing Calf Raise
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Standing Calf Raise
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Standing Calf Raise
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Standing Calf Raise
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Standing Calf Raise
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Standing Calf Raise
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 6.5
2
Wide Grip Pull-Up
4
6 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
6
Bench Press (Barbell)
3
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
9
Wrist Curls
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 6.5
2
Wide Grip Pull-Up
4
6 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
6
Bench Press (Barbell)
3
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
9
Wrist Curls
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 6.5
2
Wide Grip Pull-Up
4
6 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
6
Bench Press (Barbell)
3
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
9
Wrist Curls
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 6.5
2
Wide Grip Pull-Up
4
6 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
6
Bench Press (Barbell)
3
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
9
Wrist Curls
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 6.5
2
Wide Grip Pull-Up
4
6 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
6
Bench Press (Barbell)
3
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
9
Wrist Curls
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 6.5
2
Wide Grip Pull-Up
4
6 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
6
Bench Press (Barbell)
3
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
9
Wrist Curls
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 6.5
2
Wide Grip Pull-Up
4
6 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
6
Bench Press (Barbell)
3
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
9
Wrist Curls
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 6.5
2
Wide Grip Pull-Up
4
6 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
6
Bench Press (Barbell)
3
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
9
Wrist Curls
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
3 reps
RPE 8
2
Leg Press
3
10 reps
RPE 7
3
Leg Curl
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
3 reps
RPE 8
2
Leg Press
3
10 reps
RPE 7
3
Leg Curl
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
3 reps
RPE 8
2
Leg Press
3
10 reps
RPE 7
3
Leg Curl
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
3 reps
RPE 8
2
Leg Press
3
10 reps
RPE 7
3
Leg Curl
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
3 reps
RPE 8
2
Leg Press
3
10 reps
RPE 7
3
Leg Curl
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
3 reps
RPE 8
2
Leg Press
3
10 reps
RPE 7
3
Leg Curl
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
3 reps
RPE 8
2
Leg Press
3
10 reps
RPE 7
3
Leg Curl
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
3 reps
RPE 8
2
Leg Press
3
10 reps
RPE 7
3
Leg Curl
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
@7
2
Chest Supported Row (Dumbbell)
4 Sets
6 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Lat Pulldown
3 Sets
6 Reps
@8
5
JM Press
3 Sets
8 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Standing Calf Raise
4 Sets
10 Reps
@7.5
Day 4
1
Clean Deadlift
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
10 Reps
@7
3
Leg Curl
4 Sets
8 Reps
@6.5
4
Seated Calf Raise
4 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
4 Sets
4 Reps
@6.5
2
Wide Grip Pull-Up
4 Sets
6 Reps
@7
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
6
Bench Press (Barbell)
3 Sets
6 Reps
@7
7
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
9
Wrist Curls
3 Sets
15 Reps
@7