LYFTA

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collection
Program

Gym

Intermediate
Level
55 days per week
Frequency
33 months
Duration
Build Muscle
Goals
Gain Strength
Goals
Cutting
Goals
Fundamentals
Goals
Pull - Push - Active rest - Legs - Upper - Accessory/Calis - Active rest
Deadhangs daily
6-8 rep range for most lifts
1-2 RiR for mid/end workout sets
must reach proper failure and good form for isolation exercises with only 1-2 sets
P
Dumbbell One Arm Bent-over Row
Dumbbell One Arm Bent-over Row

5 sets - 10-11 reps

Lever High Row
Lever High Row

3 sets - 8-11 reps

Barbell Curl
Barbell Curl

3 sets - 6-9 reps

Hammer Curl
Hammer Curl

2 sets - 6-7 reps

Lever Seated Reverse Fly
Lever Seated Reverse Fly

4 sets - 6-13 reps

Lever Seated Crunch
Lever Seated Crunch

2 sets - 9-12 reps

P
Chest Dip
Chest Dip

3 sets - 3-4 reps

Incline Bench Press
Incline Bench Press

4 sets - 5-9 reps

Lateral Raise
Lateral Raise

4 sets - 8-12 reps

Lever Pec Deck Fly
Lever Pec Deck Fly

3 sets - 8-9 reps

Triceps Pushdown
Triceps Pushdown

3 sets - 7-10 reps

Wrist Curl
Wrist Curl

2 sets - 15-20 reps

Cable Reverse Wrist Curl
Cable Reverse Wrist Curl

2 sets - 9-12 reps

L
P
Pogo Hops

2 sets

Jump on Fit-Box
Jump on Fit-Box

3 sets - 4-8 reps

Barbell Full Squat
Barbell Full Squat

3 sets - 2-8 reps

Barbell Romanian Deadlift
Barbell Romanian Deadlift

3 sets - 8-9 reps

Lever Leg Extension
Lever Leg Extension

2 sets - 8 reps

Lever Seated Leg Curl
Lever Seated Leg Curl

2 sets - 7-10 reps

Lever Standing Calf Raise
Lever Standing Calf Raise

2 sets - 9-10 reps

Lever Seated Crunch
Lever Seated Crunch

2 sets - 8-12 reps

Hanging Leg Hip Raise
Hanging Leg Hip Raise

2 sets - 5-7 reps

U
Lever Incline Chest Press
Lever Incline Chest Press

3 sets - 6-8 reps

Bar Lateral Pulldown
Bar Lateral Pulldown

3 sets - 6-9 reps

Cable Seated Wide-grip Row
Cable Seated Wide-grip Row

3 sets - 7-11 reps

Lever Preacher Curl
Lever Preacher Curl

3 sets - 6-9 reps

Cable One Arm Lateral Raise
Cable One Arm Lateral Raise

4 sets - 10-13 reps

Cable Overhead Single Arm Triceps Extension (rope attachment)
Cable Overhead Single Arm Triceps Extension (rope attachment)

4 sets

A
Deep Push Up
Deep Push Up

3 sets - 9-10 reps

Band Assisted Pull-Up
Band Assisted Pull-Up

3 sets - 3-6 reps

EZ Barbell Reverse Grip Curl
EZ Barbell Reverse Grip Curl

2 sets - 10-11 reps

Shrug
Shrug

3 sets - 12-16 reps

Cable One Arm Wrist Curl
Cable One Arm Wrist Curl

6 sets - 11 reps

O
One Leg L Sit

3 sets

H
Handstand Hold on Wall (male)

3 sets - 55-60 reps

Reverse Crunch
Reverse Crunch

3 sets - 5-12 reps

Workouts in program

P

Pull

6 Exercises

P

Push

7 Exercises

L

Legs

9 Exercises

U

Upper

6 Exercises

A

Accessory

8 Exercises