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Lila’s BigBootyProgram Vol 1

by Elijah P.
3 athletes joined

Program Description

Novice-friendly program for building essential strength in compound lifts as well as introducing basic de-aging and preventative/longevity exercise to improve quality of life now and down the road.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Jul 20, 2024 12:17
  • Last Edited
    Sep 16, 2024 05:46
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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
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lateral walks (banded)
3
10 reps
RPE 7
4
Glute Bridge (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
7
Step downs
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
8 reps
6 reps
RPE 6.5
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hyperextension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
2
15 reps
10 reps
RPE 8
RPE 9
5
Abs Crunch (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Oblique twist
2
15 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
4 Reps
@6.5
@7
@8
@8.5
2
Lateral walks (banded)
3 Sets
10 Reps
@7
4
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
5
Hip Adductor (Machine)
3 Sets
15 Reps
@8
6
Hip Abductor (Machine)
3 Sets
15 Reps
@8
7
Step downs
3 Sets
15 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
8 Reps
6 Reps
@6.5
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@8.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Hyperextension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Dumbbell)
2 Sets
10 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@8
@9
5
Abs Crunch (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Oblique twist
2 Sets
15 Reps
@8