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Lizzie's Program

by Lisandro Montalvo
1 athletes joined

Program Description

Just want to access it easier so im publishing it

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 12, 2026 03:29
  • Last Edited
    Feb 14, 2026 01:00
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.9%
Triceps
10.4%
Hamstrings
10.4%
Lats
8.7%
Upper Back
8.7%
Biceps
8.3%
Forearms
6.5%
Chest
6.1%
Lower Back
5.7%
Quadriceps
5.2%
Front Delts
4.8%
Calves
3.5%
Rear Delts
3%
Adductors
2.6%
Abs
2.6%
Middle Delts
2.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
2
Single Arm Row (Cable)
2
10-15 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 7-10
4
Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Shoulder Cable Internal Rotation
2
10-15 reps
RPE 10
7
Shoulder Horn Dumbbell External Rotation
2
10-15 reps
RPE 10
8
Wrist Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
2
Single Arm Row (Cable)
2
10-15 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 7-10
4
Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Shoulder Cable Internal Rotation
2
10-15 reps
RPE 10
7
Shoulder Horn Dumbbell External Rotation
2
10-15 reps
RPE 10
8
Wrist Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
2
Single Arm Row (Cable)
2
10-15 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 7-10
4
Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Shoulder Cable Internal Rotation
2
10-15 reps
RPE 10
7
Shoulder Horn Dumbbell External Rotation
2
10-15 reps
RPE 10
8
Wrist Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
2
Single Arm Row (Cable)
2
10-15 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 7-10
4
Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Shoulder Cable Internal Rotation
2
10-15 reps
RPE 10
7
Shoulder Horn Dumbbell External Rotation
2
10-15 reps
RPE 10
8
Wrist Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
2
Single Arm Row (Cable)
2
10-15 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 7-10
4
Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Shoulder Cable Internal Rotation
2
10-15 reps
RPE 10
7
Shoulder Horn Dumbbell External Rotation
2
10-15 reps
RPE 10
8
Wrist Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
2
Single Arm Row (Cable)
2
10-15 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 7-10
4
Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Shoulder Cable Internal Rotation
2
10-15 reps
RPE 10
7
Shoulder Horn Dumbbell External Rotation
2
10-15 reps
RPE 10
8
Wrist Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nothing
1
99999999 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-10 reps
RPE 6-10
2
Hip Thrust (Machine)
2
10-15 reps
RPE 6-10
3
Hamstring Curl
3
10-15 reps
RPE 10
4
Side Lying Hip Abduction
3
10-15 reps
RPE 7
5
Tib Curls
3
10-15 reps
RPE 7
6
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Hyperextension
2
10-15 reps
RPE 10
7B
Bench Side Bend
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-10 reps
RPE 6-10
2
Hip Thrust (Machine)
2
10-15 reps
RPE 6-10
3
Hamstring Curl
3
10-15 reps
RPE 10
4
Side Lying Hip Abduction
3
10-15 reps
RPE 7
5
Tib Curls
3
10-15 reps
RPE 7
6
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Hyperextension
2
10-15 reps
RPE 10
7B
Bench Side Bend
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-10 reps
RPE 6-10
2
Hip Thrust (Machine)
2
10-15 reps
RPE 6-10
3
Hamstring Curl
3
10-15 reps
RPE 10
4
Side Lying Hip Abduction
3
10-15 reps
RPE 7
5
Tib Curls
3
10-15 reps
RPE 7
6
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Hyperextension
2
10-15 reps
RPE 10
7B
Bench Side Bend
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-10 reps
RPE 6-10
2
Hip Thrust (Machine)
2
10-15 reps
RPE 6-10
3
Hamstring Curl
3
10-15 reps
RPE 10
4
Side Lying Hip Abduction
3
10-15 reps
RPE 7
5
Tib Curls
3
10-15 reps
RPE 7
6
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Hyperextension
2
10-15 reps
RPE 10
7B
Bench Side Bend
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-10 reps
RPE 6-10
2
Hip Thrust (Machine)
2
10-15 reps
RPE 6-10
3
Hamstring Curl
3
10-15 reps
RPE 10
4
Side Lying Hip Abduction
3
10-15 reps
RPE 7
5
Tib Curls
3
10-15 reps
RPE 7
6
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Hyperextension
2
10-15 reps
RPE 10
7B
Bench Side Bend
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-10 reps
RPE 6-10
2
Hip Thrust (Machine)
2
10-15 reps
RPE 6-10
3
Hamstring Curl
3
10-15 reps
RPE 10
4
Side Lying Hip Abduction
3
10-15 reps
RPE 7
5
Tib Curls
3
10-15 reps
RPE 7
6
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Hyperextension
2
10-15 reps
RPE 10
7B
Bench Side Bend
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 6-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
10-15 reps
RPE 10
8
Shrug (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 6-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
10-15 reps
RPE 10
8
Shrug (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 6-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
10-15 reps
RPE 10
8
Shrug (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 6-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
10-15 reps
RPE 10
8
Shrug (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 6-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
10-15 reps
RPE 10
8
Shrug (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 6-10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-15 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
10-15 reps
RPE 10
8
Shrug (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
10-15 reps
RPE 6-10
2
Lateral Lunge
2
10-15 reps
RPE 6-10
3
Glute Kickback
2
10-15 reps
RPE 10
4
Straight Leg Calf Raise
2
6-10 reps
RPE 10
5
Tibialis Anterior Curls
3
10-15 reps
RPE 10
6A
Hyperextension
2
10-15 reps
RPE 10
6B
Bench Side Bend
2
10-15 reps
RPE 10
7
Side Lying Hip Abduction
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
10-15 reps
RPE 6-10
2
Lateral Lunge
2
10-15 reps
RPE 6-10
3
Glute Kickback
2
10-15 reps
RPE 10
4
Straight Leg Calf Raise
2
6-10 reps
RPE 10
5
Tibialis Anterior Curls
3
10-15 reps
RPE 10
6A
Hyperextension
2
10-15 reps
RPE 10
6B
Bench Side Bend
2
10-15 reps
RPE 10
7
Side Lying Hip Abduction
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
10-15 reps
RPE 6-10
2
Lateral Lunge
2
10-15 reps
RPE 6-10
3
Glute Kickback
2
10-15 reps
RPE 10
4
Straight Leg Calf Raise
2
6-10 reps
RPE 10
5
Tibialis Anterior Curls
3
10-15 reps
RPE 10
6A
Hyperextension
2
10-15 reps
RPE 10
6B
Bench Side Bend
2
10-15 reps
RPE 10
7
Side Lying Hip Abduction
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
10-15 reps
RPE 6-10
2
Lateral Lunge
2
10-15 reps
RPE 6-10
3
Glute Kickback
2
10-15 reps
RPE 10
4
Straight Leg Calf Raise
2
6-10 reps
RPE 10
5
Tibialis Anterior Curls
3
10-15 reps
RPE 10
6A
Hyperextension
2
10-15 reps
RPE 10
6B
Bench Side Bend
2
10-15 reps
RPE 10
7
Side Lying Hip Abduction
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
10-15 reps
RPE 6-10
2
Lateral Lunge
2
10-15 reps
RPE 6-10
3
Glute Kickback
2
10-15 reps
RPE 10
4
Straight Leg Calf Raise
2
6-10 reps
RPE 10
5
Tibialis Anterior Curls
3
10-15 reps
RPE 10
6A
Hyperextension
2
10-15 reps
RPE 10
6B
Bench Side Bend
2
10-15 reps
RPE 10
7
Side Lying Hip Abduction
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
10-15 reps
RPE 6-10
2
Lateral Lunge
2
10-15 reps
RPE 6-10
3
Glute Kickback
2
10-15 reps
RPE 10
4
Straight Leg Calf Raise
2
6-10 reps
RPE 10
5
Tibialis Anterior Curls
3
10-15 reps
RPE 10
6A
Hyperextension
2
10-15 reps
RPE 10
6B
Bench Side Bend
2
10-15 reps
RPE 10
7
Side Lying Hip Abduction
3
10-15 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-10
@7-10
2
Single Arm Row (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-10
@7-10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-10
@7-10
@7-10
4
Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
6
Shoulder Cable Internal Rotation
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
7
Shoulder Horn Dumbbell External Rotation
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
8
Wrist Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
Day 2
1
Sumo Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@6-10
@6-10
2
Hip Thrust (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6-10
@6-10
3
Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
4
Side Lying Hip Abduction
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
5
Tib Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
6
Seated Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
7A
Hyperextension
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
7B
Bench Side Bend
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@6-10
@6-10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
7
Single Arm Rear Delt Cable Fly
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
8
Shrug (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Sumo Squat
1 Set
1 Set
10-15 Reps
10-15 Reps
@6-10
@6-10
2
Lateral Lunge
1 Set
1 Set
10-15 Reps
10-15 Reps
@6-10
@6-10
3
Glute Kickback
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
5
Tibialis Anterior Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
6A
Hyperextension
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
6B
Bench Side Bend
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
7
Side Lying Hip Abduction
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10