Program Description
**GREAT LOCK IN** is an 11-week comprehensive workout program designed to enhance strength and muscle definition through a balanced push-pull-legs split. Training five days a week, you'll engage in targeted exercises such as the Seated Shoulder Press and Leg Press, utilizing various equipment to maximize your gains. Each session is structured for optimal intensity, ensuring you build muscle while improving endurance. Get ready to lock in your progress and transform your physique with this focused and effective training regimen!
Program Overview
- LevelNovice
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length11 weeks
- Time Per Workout60 minutes
- CreatedSep 22, 2025 12:19
- Last EditedOct 13, 2025 06:00
Summary
Unlock your strength with the GREAT LOCK IN program, a comprehensive 11-week journey designed to build muscle and enhance your overall fitness. Committing to five days a week, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing a full gym setup to maximize your gains. Each session is crafted to challenge your muscles and boost your endurance, ensuring you stay motivated and on track. Get ready to transform your physique and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Biceps
11.5%
Lats
10.6%
Chest
9.6%
Quadriceps
9.6%
Front Delts
8.7%
Triceps
7.7%
Hamstrings
7.7%
Middle Delts
7.2%
Abs
7.2%
Rear Delts
3.4%
Glutes
1.9%
Forearms
1.4%
Abductors
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Single Arm Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Single Arm Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Single Arm Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Single Arm Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Single Arm Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Single Arm Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Single Arm Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Single Arm Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Single Arm Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Single Arm Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Fly (Cable)
1
-
5
Single Arm Pushdown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Seated Row (Machine)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Seated Row (Machine)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Seated Row (Machine)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Seated Row (Machine)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Seated Row (Machine)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Seated Row (Machine)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Seated Row (Machine)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Seated Row (Machine)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Seated Row (Machine)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Seated Row (Machine)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Seated Row (Machine)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Reverse Pec Deck
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Reverse Pec Deck
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Reverse Pec Deck
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Reverse Pec Deck
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Reverse Pec Deck
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Reverse Pec Deck
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Reverse Pec Deck
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Reverse Pec Deck
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Reverse Pec Deck
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Reverse Pec Deck
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Reverse Pec Deck
1
-
5
Cable Crunch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Press (Machine)
1
-
3
Pull-Up (Assisted)
1
-
4
Seated Row (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Katana Extension
1
-
7
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Press (Machine)
1
-
3
Pull-Up (Assisted)
1
-
4
Seated Row (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Katana Extension
1
-
7
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Press (Machine)
1
-
3
Pull-Up (Assisted)
1
-
4
Seated Row (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Katana Extension
1
-
7
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Press (Machine)
1
-
3
Pull-Up (Assisted)
1
-
4
Seated Row (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Katana Extension
1
-
7
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Press (Machine)
1
-
3
Pull-Up (Assisted)
1
-
4
Seated Row (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Katana Extension
1
-
7
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Press (Machine)
1
-
3
Pull-Up (Assisted)
1
-
4
Seated Row (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Katana Extension
1
-
7
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Press (Machine)
1
-
3
Pull-Up (Assisted)
1
-
4
Seated Row (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Katana Extension
1
-
7
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Press (Machine)
1
-
3
Pull-Up (Assisted)
1
-
4
Seated Row (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Katana Extension
1
-
7
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Press (Machine)
1
-
3
Pull-Up (Assisted)
1
-
4
Seated Row (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Katana Extension
1
-
7
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Press (Machine)
1
-
3
Pull-Up (Assisted)
1
-
4
Seated Row (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Katana Extension
1
-
7
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Press (Machine)
1
-
3
Pull-Up (Assisted)
1
-
4
Seated Row (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Katana Extension
1
-
7
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Cable Crunch
1
-
5
Wood Chop
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Cable Crunch
1
-
5
Wood Chop
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Cable Crunch
1
-
5
Wood Chop
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Cable Crunch
1
-
5
Wood Chop
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Cable Crunch
1
-
5
Wood Chop
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Cable Crunch
1
-
5
Wood Chop
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Cable Crunch
1
-
5
Wood Chop
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Cable Crunch
1
-
5
Wood Chop
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Cable Crunch
1
-
5
Wood Chop
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Cable Crunch
1
-
5
Wood Chop
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Cable Crunch
1
-
5
Wood Chop
1
-
Week 1
1 / 11 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)1 Set
-
2
Lateral Raise (Cable)1 Set
-
3
Pec Deck (Machine)1 Set
-
4
Chest Fly (Cable)1 Set
-
5
Single Arm Pushdown1 Set
-
Day 2
1
Pull-Up (Assisted)1 Set
-
2
Chest Supported Row (Machine)1 Set
-
3
Seated Row (Machine)1 Set
-
4
Bicep Curl (Dumbbell)1 Set
-
5
Hammer Curl (Dumbbell)1 Set
-
Day 3
1
Leg Press1 Set
-
2
Leg Extension1 Set
-
3
Leg Curl1 Set
-
4
Reverse Pec Deck1 Set
-
5
Cable Crunch1 Set
-
Day 4
1
Chest Fly (Cable)1 Set
-
2
Chest Press (Machine)1 Set
-
3
Pull-Up (Assisted)1 Set
-
4
Seated Row (Machine)1 Set
-
5
Lateral Raise (Cable)1 Set
-
6
Katana Extension1 Set
-
7
Bicep Curl (Dumbbell)1 Set
-
Day 5
1
Leg Press1 Set
-
2
Leg Extension1 Set
-
3
Leg Curl1 Set
-
4
Cable Crunch1 Set
-
5
Wood Chop1 Set
-