Lolz
Transform your routine in just 6 weeks with Lolz—24 days of fun, effective workouts that redefine your limits and boost your confidence.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 3–5 reps | @8–9 |
| 2 | Pull-Up (Bodyweight) | 3 | 3–5 reps | @8–9 |
| 3 | Bench Press (Barbell) | 3 | 3–5 reps | @8–9 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 4–6 reps | @8 |
| 5 | Overhead Press (Barbell) | 3 | 3–5 reps | @8–9 |
| 6 | Upright Row (Barbell) | 3 | 4–6 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–5 reps | @8–9 |
| 2 | Romanian Deadlift (Barbell) | 3 | 3–5 reps | @8–9 |
| 3 | Hip Thrust (Machine) | 3 | 4–6 reps | @8 |
| 4 | Hip Abductor (Machine) | 3 | 6–8 reps | @7–8 |
| 5 | Seated Calf Raise | 3 | 6–8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 3 | 8–12 reps | @7–8 |
| 2 | Chest Supported Row (Machine) | 3 | 8–12 reps | @7–8 |
| 3 | Chest Fly (Machine) | 3 | 8–12 reps | @7–8 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @7–8 |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 10–15 reps | @7 |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 3 | 8–12 reps | @7–8 |
| 2 | Hip Thrust (Machine) | 3 | 8–12 reps | @7–8 |
| 3 | Leg Extension | 3 | 8–12 reps | @7–8 |
| 4 | Walking Lunge (Dumbbell) | 3 | 8–12 reps | @7–8 |
| 5 | Hip Abductor (Machine) | 3 | 8–12 reps | @7 |
| 6 | Seated Calf Raise | 3 | 12–15 reps | @7 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Lolz is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full 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.
Lolz is structured around 4 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lolz 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
