logo
BoostcampPNG

Lils winter training programme

by

Program Description

**Lils Winter Training Programme** is a comprehensive 6-week workout plan designed to sculpt and strengthen your body with 30 sessions that fit into your busy schedule. Each workout, lasting around 50 minutes, targets different muscle groups, ensuring balanced development across your physique. This novice-friendly program utilizes a full gym setup, making it perfect for those looking to enhance their strength and muscle definition. Get ready to embrace the winter with confidence and commitment!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 16, 2025 07:39
  • Last Edited
    Nov 16, 2025 08:32
Muscle Engagement
Front
Back
MuscleSet
Glutes
15%
Quadriceps
13.6%
Hamstrings
11.8%
Abs
10.3%
Upper Back
8.5%
Biceps
7.5%
Triceps
6.1%
Lats
6.1%
Lower Back
5.6%
Middle Delts
4.7%
Front Delts
3.3%
Abductors
2.8%
Rear Delts
2.4%
Forearms
0.9%
Cardio
0.8%
Adductors
0.5%
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
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Single Arm Pushdown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Single Arm Pushdown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Single Arm Pushdown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Single Arm Pushdown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Single Arm Pushdown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
10 reps
-
5
Single Arm Pushdown
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Seated Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Seated Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Seated Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Seated Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Seated Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Preacher Curl (Barbell)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Seated Row (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Hack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Hack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Hack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Hack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Hack Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Hack Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Plank
1
1
1
3 mins
2 mins
1 mins
-
-
-
3
Landmine Oblique Twist
3
10 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Plank
1
1
1
3 mins
2 mins
1 mins
-
-
-
3
Landmine Oblique Twist
3
10 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Plank
1
1
1
3 mins
2 mins
1 mins
-
-
-
3
Landmine Oblique Twist
3
10 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Plank
1
1
1
3 mins
2 mins
1 mins
-
-
-
3
Landmine Oblique Twist
3
10 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Plank
1
1
1
3 mins
2 mins
1 mins
-
-
-
3
Landmine Oblique Twist
3
10 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
40 mins
-
2
Plank
1
1
1
3 mins
2 mins
1 mins
-
-
-
3
Landmine Oblique Twist
3
10 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Back Extension
3 Sets
10 Reps
-
2
Step-Up (Weighted)
3 Sets
8 Reps
-
3
Hip Thrust (Machine)
3 Sets
10 Reps
-
4
Seated Hamstring Curl
3 Sets
10 Reps
-
5
Hip Abductor (Machine)
3 Sets
12 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Single Arm Pushdown
3 Sets
8 Reps
-
Day 3
1
T-Bar Row
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Preacher Curl (Barbell)
3 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Seated Row (Machine)
3 Sets
10 Reps
-
Day 4
1
Leg Press (45 Degrees)
3 Sets
10 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Goblet Squat
3 Sets
10 Reps
-
5
Hack Squat
3 Sets
10 Reps
-
Day 5
1
Stair Climber
1 Set
40 mins
-
2
Plank
1 Set
1 Set
1 Set
3 mins
2 mins
1 mins
-
-
-
3
Landmine Oblique Twist
3 Sets
10 Reps
-
4
Decline Sit Up (Weighted)
3 Sets
10 Reps
-