Blake lively
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 4 | 10 reps | — |
| 2 | Bench Press (Barbell) | 4 | 10 reps | @6 |
| 3 | Bent Over Row (Barbell) | 4 | 12 reps | @5 |
| 4 | Lat Pulldown | 4 | 15 reps | @7 |
| 5 | Pendlay Row | 3 | 6 reps | @5 |
| 6 | Chest Fly (Dumbbell) | 4 | 15 reps | @6 |
| 7 | Lying Leg Raise | 4 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps | @5 |
| 2 | Reverse Lunge (Barbell) | 4 | 10 reps | — |
| 3 | Leg Extension | 5 | 10 reps | @6 |
| 4 | B-Stance Romanian Deadlift (Dumbbell) | 4 | 12 reps | @7 |
| 5 | Standing Calf Raise | 5 | AMRAP | — |
| 6 | Goblet Squat | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Burpee | 1 | 0 min |
| 2 | Mountain Climber | 1 | 0 min |
| 3 | Jump Squat | 1 | 0 min |
| 4 | Push Up | 1 | 0 min |
| 5 | Walkout Plank | 1 | 0 min |
| 6 | Bicycle Crunch | 1 | 0 min |
| 7 | Russian Twist (Dumbbell) | 1 | 0 min |
| 8 | Lateral Shuffle | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 12–15 reps |
| 3 | — | ||
| 5 | Skull Crusher (Dumbbell) | 4 | 12–15 reps |
| 6 | Lateral Raise (Dumbbell) | 4 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| 5 | Push Up | 3 | AMRAP |
| 6 | Side Crunch (Cable) | 4 | AMRAP |
| 7 | Single Leg Hip Thrust | 4 | 10 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Blake lively is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Blake lively is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Blake lively is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
