LYFTA

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collection
Program

PROJECT CRIPPS 🔵🔵

Advanced
Level
44 days per week
Frequency
33 months
Duration
Build Muscle
Goals
Gain Strength
Goals
Cutting
Goals
U
Bench Press
Bench Press

5 sets - 5 reps

Lever Assisted Chin-Up
Lever Assisted Chin-Up

4 sets - 6 reps

Dumbbell Seated Shoulder Press
Dumbbell Seated Shoulder Press

3 sets - 10 reps

Barbell Bent Over Wide Grip Row
Barbell Bent Over Wide Grip Row

4 sets - 10-12 reps

Cable Standing Face Pull (with rope)
Cable Standing Face Pull (with rope)

3 sets - 15 reps

EZ-bar Biceps Curl
EZ-bar Biceps Curl

3 sets - 10 reps

L
Sled 45° Leg Press
Sled 45° Leg Press

4 sets - 5-6 reps

Romanian Deadlift
Romanian Deadlift

4 sets - 3-6 reps

Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat

3 sets - 7-8 reps

Lever Seated Leg Curl
Lever Seated Leg Curl

3 sets - 9-10 reps

Lever Standing Calf Raise
Lever Standing Calf Raise

3 sets - 10-12 reps

Front Plank
Front Plank

3 sets

U
Lever Lying T-bar Row
Lever Lying T-bar Row

3 sets - 10 reps

Incline Bench Press
Incline Bench Press

4 sets - 8-10 reps

Cable Wide-Grip Lat Pulldown
Cable Wide-Grip Lat Pulldown

4 sets - 7-10 reps

Dumbbell Seated Shoulder Press
Dumbbell Seated Shoulder Press

3 sets - 10 reps

Lateral Raise
Lateral Raise

3 sets - 15 reps

Triceps Pushdown
Triceps Pushdown

3 sets - 12 reps

Hammer Curl
Hammer Curl

3 sets - 12 reps

L
Sled 45° Leg Press
Sled 45° Leg Press

4 sets - 10 reps

Romanian Deadlift
Romanian Deadlift

3 sets - 8 reps

Dumbbell Walking Lunges
Dumbbell Walking Lunges

3 sets - 12 reps

Lever Seated Leg Curl
Lever Seated Leg Curl

3 sets - 12 reps

Lever Standing Calf Raise
Lever Standing Calf Raise

3 sets - 15 reps

Hanging Leg Hip Raise
Hanging Leg Hip Raise

3 sets - 12 reps

Workouts in program

U

Upper A (Strength)

6 Exercises

L

Lower A (Strength)

6 Exercises

U

Upper B (Hypertrophy)

7 Exercises

L

Lower B (Hypertrophy)

6 Exercises