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Blake lively

by Rebecca G.
2 athletes joined

Program Description

Let’s get shredded !

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 16, 2024 02:57
  • Last Edited
    Jun 18, 2025 11:09

Summary

Get ready to transform your physique with the Blake Lively program! Over the course of 4 weeks, you’ll engage in a dynamic 6-day workout routine designed to build strength and endurance. This program combines bodyweight exercises, barbell lifts, and targeted movements to sculpt your chest, back, and legs while enhancing your core stability. Perfect for those with access to a garage gym, each session is structured to push your limits and maximize your results. Embrace the challenge and watch your body evolve!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Triceps
10.4%
Abs
10.3%
Glutes
10.1%
Chest
9.4%
Hamstrings
8.2%
Front Delts
7.5%
Biceps
5.1%
Upper Back
4.7%
Lats
4.5%
Lower Back
4.3%
Middle Delts
4.2%
Adductors
3.3%
Calves
2.5%
Forearms
1.1%
Other
0.5%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
12 reps
RPE 5
4
Lat Pulldown
4
15 reps
RPE 7
5
Pendlay Row
3
6 reps
RPE 5
6
Chest Fly (Dumbbell)
4
15 reps
RPE 6
7
Lying Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
12 reps
RPE 5
4
Lat Pulldown
4
15 reps
RPE 7
5
Pendlay Row
3
6 reps
RPE 5
6
Chest Fly (Dumbbell)
4
15 reps
RPE 6
7
Lying Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
12 reps
RPE 5
4
Lat Pulldown
4
15 reps
RPE 7
5
Pendlay Row
3
6 reps
RPE 5
6
Chest Fly (Dumbbell)
4
15 reps
RPE 6
7
Lying Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
12 reps
RPE 5
4
Lat Pulldown
4
15 reps
RPE 7
5
Pendlay Row
3
6 reps
RPE 5
6
Chest Fly (Dumbbell)
4
15 reps
RPE 6
7
Lying Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 5
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Leg Extension
5
10 reps
RPE 6
4
B-Stance Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
5
Standing Calf Raise
5
AMRAP
-
6
Goblet Squat
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 5
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Leg Extension
5
10 reps
RPE 6
4
B-Stance Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
5
Standing Calf Raise
5
AMRAP
-
6
Goblet Squat
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 5
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Leg Extension
5
10 reps
RPE 6
4
B-Stance Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
5
Standing Calf Raise
5
AMRAP
-
6
Goblet Squat
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 5
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Leg Extension
5
10 reps
RPE 6
4
B-Stance Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
5
Standing Calf Raise
5
AMRAP
-
6
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Push Up
1
-
5
Walkout Plank
1
-
6
Bicycle Crunch
1
-
7
Russian Twist (Dumbbell)
1
-
8
Lateral Shuffle
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Push Up
1
-
5
Walkout Plank
1
-
6
Bicycle Crunch
1
-
7
Russian Twist (Dumbbell)
1
-
8
Lateral Shuffle
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Push Up
1
-
5
Walkout Plank
1
-
6
Bicycle Crunch
1
-
7
Russian Twist (Dumbbell)
1
-
8
Lateral Shuffle
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Push Up
1
-
5
Walkout Plank
1
-
6
Bicycle Crunch
1
-
7
Russian Twist (Dumbbell)
1
-
8
Lateral Shuffle
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
-
2
Overhead Press (Barbell)
4
12-15 reps
-
3
Tricep Extension (Dumbbell)
4
12-15 reps
-
4
Hammer Curl (Cable)
1
3
12-15 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
12-15 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
-
2
Overhead Press (Barbell)
4
12-15 reps
-
3
Tricep Extension (Dumbbell)
4
12-15 reps
-
4
Hammer Curl (Cable)
1
3
12-15 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
12-15 reps
-
6
Front Squat (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
-
2
Overhead Press (Barbell)
4
12-15 reps
-
3
Tricep Extension (Dumbbell)
4
12-15 reps
-
4
Hammer Curl (Cable)
1
3
12-15 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
12-15 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
-
2
Overhead Press (Barbell)
4
12-15 reps
-
3
Tricep Extension (Dumbbell)
4
12-15 reps
-
4
Hammer Curl (Cable)
1
3
12-15 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
12-15 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12-15 reps
-
2
Front Squat (Dumbbell)
4
12-15 reps
-
3
Lateral Lunge
3
12-15 reps
-
4
Wall Sit
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Side Crunch (Cable)
4
AMRAP
-
7
Single Leg Hip Thrust
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12-15 reps
-
2
Front Squat (Dumbbell)
4
12-15 reps
-
3
Lateral Lunge
3
12-15 reps
-
4
Wall Sit
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Side Crunch (Cable)
4
AMRAP
-
7
Single Leg Hip Thrust
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12-15 reps
-
2
Front Squat (Dumbbell)
4
12-15 reps
-
3
Lateral Lunge
3
12-15 reps
-
4
Wall Sit
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Side Crunch (Cable)
4
AMRAP
-
7
Single Leg Hip Thrust
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12-15 reps
-
2
Front Squat (Dumbbell)
4
12-15 reps
-
3
Lateral Lunge
3
12-15 reps
-
4
Wall Sit
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Side Crunch (Cable)
4
AMRAP
-
7
Single Leg Hip Thrust
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
AMRAP
-
2
Plank (Weighted)
1
1 mins
-
3
Lying Leg Raise
2
AMRAP
-
4
Lying Side Lateral Raise
2
AMRAP
-
5
Dynamic Side Plank
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
AMRAP
-
2
Plank (Weighted)
1
1 mins
-
3
Lying Leg Raise
2
AMRAP
-
4
Lying Side Lateral Raise
2
AMRAP
-
5
Dynamic Side Plank
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
AMRAP
-
2
Plank (Weighted)
1
1 mins
-
3
Lying Leg Raise
2
AMRAP
-
4
Lying Side Lateral Raise
2
AMRAP
-
5
Dynamic Side Plank
1
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
4 Sets
10 Reps
-
2
Bench Press (Barbell)
4 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
4 Sets
12 Reps
@5
4
Lat Pulldown
4 Sets
15 Reps
@7
5
Pendlay Row
3 Sets
6 Reps
@5
6
Chest Fly (Dumbbell)
4 Sets
15 Reps
@6
7
Lying Leg Raise
4 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@5
2
Reverse Lunge (Barbell)
4 Sets
10 Reps
-
3
Leg Extension
5 Sets
10 Reps
@6
4
B-Stance Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
5
Standing Calf Raise
5 Sets
AMRAP
-
6
Goblet Squat
3 Sets
12-15 Reps
-
Day 3
1
Burpee
1 Set
-
2
Mountain Climber
1 Set
-
3
Jump Squat
1 Set
-
4
Push Up
1 Set
-
5
Walkout Plank
1 Set
-
6
Bicycle Crunch
1 Set
-
7
Russian Twist (Dumbbell)
1 Set
-
8
Lateral Shuffle
1 Set
-
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
2
Overhead Press (Barbell)
4 Sets
12-15 Reps
-
3
Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
-
4
Hammer Curl (Cable)
1 Set
3 Sets
12-15 Reps
-
-
-
5
Skull Crusher (Dumbbell)
4 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
2
Front Squat (Dumbbell)
4 Sets
12-15 Reps
-
3
Lateral Lunge
3 Sets
12-15 Reps
-
4
Wall Sit
3 Sets
1 mins
-
5
Push Up
3 Sets
AMRAP
-
6
Side Crunch (Cable)
4 Sets
AMRAP
-
7
Single Leg Hip Thrust
4 Sets
10 Reps
-