Program Description
**Lilly Workout Program** Transform your physique with Lilly, a 6-week program designed for those looking to build strength and sculpt their bodies. With 24 training sessions packed into this plan, you'll engage in a variety of exercises targeting all major muscle groups, including legs, back, and shoulders. Each week focuses on progressive overload, ensuring you challenge yourself and see continuous improvement. Get ready to elevate your fitness journey with effective workouts that fit seamlessly into your routine!
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedOct 14, 2025 10:07
- Last EditedOct 14, 2025 10:35
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.9%
Hamstrings
14.4%
Upper Back
10.3%
Quadriceps
9.9%
Triceps
7.9%
Biceps
7.4%
Lats
6.1%
Middle Delts
5.9%
Front Delts
5.5%
Chest
5%
Lower Back
4%
Abs
2.5%
Rear Delts
2.5%
Adductors
1%
Forearms
1%
Abductors
0.5%
Cardio
0.2%
Other
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
12 reps
-
3
Walking Lunge
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Glute Kickback
4
12 reps
-
6
Glute Bridge (Barbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Leg Press
4
15 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Walking Lunge
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Glute Kickback
4
12 reps
-
7
Glute Bridge (Barbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
12 reps
-
3
Walking Lunge
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Glute Kickback
4
12 reps
-
6
Glute Bridge (Barbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
12 reps
-
3
Walking Lunge
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Glute Kickback
4
12 reps
-
6
Glute Bridge (Barbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
12 reps
-
3
Walking Lunge
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Glute Kickback
4
12 reps
-
6
Glute Bridge (Barbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
12 reps
-
3
Walking Lunge
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Glute Kickback
4
12 reps
-
6
Glute Bridge (Barbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Cable)
4
15 reps
-
3
Bench Press (Barbell)
4
15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Pull-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
5 mins
-
2
Wide Grip Lat Pulldown
4
15 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Bench Press (Barbell)
4
15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
4
15 reps
-
8
Pull-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Cable)
4
15 reps
-
3
Bench Press (Barbell)
4
15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Pull-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Cable)
4
15 reps
-
3
Bench Press (Barbell)
4
15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Pull-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Cable)
4
15 reps
-
3
Bench Press (Barbell)
4
15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Pull-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Cable)
4
15 reps
-
3
Bench Press (Barbell)
4
15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Pull-Up (Assisted)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
15 reps
-
2
Step-Up (Weighted)
4
15 reps
-
3
Glute Kickback (Cable)
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
-
2
Hip Thrust (Barbell)
4
15 reps
-
3
Step-Up (Weighted)
4
15 reps
-
4
Glute Kickback (Cable)
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
15 reps
-
2
Step-Up (Weighted)
4
15 reps
-
3
Glute Kickback (Cable)
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
15 reps
-
2
Step-Up (Weighted)
4
15 reps
-
3
Glute Kickback (Cable)
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
15 reps
-
2
Step-Up (Weighted)
4
15 reps
-
3
Glute Kickback (Cable)
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
15 reps
-
2
Step-Up (Weighted)
4
15 reps
-
3
Glute Kickback (Cable)
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Face Pull
4
15 reps
-
3
Chest Fly (Machine)
4
15 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Scapular Pull-Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 mins
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Face Pull
4
15 reps
-
4
Chest Fly (Machine)
4
15 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
4
15 reps
-
7
Scapular Pull-Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Face Pull
4
15 reps
-
3
Chest Fly (Machine)
4
15 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Scapular Pull-Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Face Pull
4
15 reps
-
3
Chest Fly (Machine)
4
15 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Scapular Pull-Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Face Pull
4
15 reps
-
3
Chest Fly (Machine)
4
15 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Scapular Pull-Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Face Pull
4
15 reps
-
3
Chest Fly (Machine)
4
15 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Scapular Pull-Up
3
-
Week 1
1 / 6 Weeks
Day 1
1
Leg Press4 Sets
15 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
12 Reps
-
3
Walking Lunge4 Sets
12 Reps
-
4
Leg Curl4 Sets
12 Reps
-
5
Glute Kickback4 Sets
12 Reps
-
6
Glute Bridge (Barbell)4 Sets
15 Reps
-
Day 3
1
Hip Thrust (Barbell)4 Sets
15 Reps
-
2
Step-Up (Weighted)4 Sets
15 Reps
-
3
Glute Kickback (Cable)4 Sets
15 Reps
-
4
Leg Extension4 Sets
15 Reps
-
5
Lying Leg Curl4 Sets
15 Reps
-
Day 4
1
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
2
Face Pull4 Sets
15 Reps
-
3
Chest Fly (Machine)4 Sets
15 Reps
-
4
Bicep Curl (Cable)4 Sets
15 Reps
-
5
Overhead Tricep Extension (Cable)4 Sets
15 Reps
-
6
Scapular Pull-Up3 Sets
-
Day 2
1
Wide Grip Lat Pulldown4 Sets
15 Reps
-
2
Seated Row (Cable)4 Sets
15 Reps
-
3
Bench Press (Barbell)4 Sets
15 Reps
-
4
Seated Shoulder Press (Dumbbell)4 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)4 Sets
15 Reps
-
6
Bicep Curl (Cable)4 Sets
15 Reps
-
7
Pull-Up (Assisted)2 Sets
10 Reps
-