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Liekitie

by Benjamin Sperling
1 athletes joined

Program Description

For my girlfriend

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2025 07:20
  • Last Edited
    Jun 18, 2025 11:43

Summary

Unleash your strength with the Liekitie program, a dynamic 1-week training plan designed for serious lifters. This 4-day split focuses on both upper and lower body workouts, blending compound lifts like bench presses and Romanian deadlifts with targeted isolation exercises. Each session is crafted to push your limits, ensuring you build muscle and enhance your performance. Get ready to challenge yourself and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Barbell Row
2
8 reps
-
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
14 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
14 reps
13 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 9
3
Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 8
RPE 9
RPE 9
4
Calf Raise (Leg Press)
1
1
1
14 reps
14 reps
14 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 9
2
Push Up
2
AMRAP
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
14 reps
13 reps
12 reps
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Barbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
14 reps
13 reps
12 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Leg Extension
1
1
1
14 reps
13 reps
12 reps
RPE 9
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
1
14 reps
13 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@7
@8
@9
3
Barbell Row
2 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@8
@9
@10
5
Tricep Pushdown (Cable)
1 Set
2 Sets
14 Reps
12 Reps
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
14 Reps
13 Reps
12 Reps
@8
@9
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@8
@9
@10
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@9
@9
3
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@8
@9
@9
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
@8
@9
@10
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@9
@9
2
Push Up
2 Sets
AMRAP
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
14 Reps
13 Reps
12 Reps
@9
@9
@9
4
Bicep Curl (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
14 Reps
13 Reps
12 Reps
@9
@9
@9
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Leg Extension
1 Set
1 Set
1 Set
14 Reps
13 Reps
12 Reps
@9
@9
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
14 Reps
13 Reps
12 Reps
@9
@9
@10
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@9
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@9