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Lolz

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Program Description

**Lolz** is a dynamic 6-week workout program designed to challenge and enhance your strength and hypertrophy across multiple muscle groups. Comprising 24 sessions, this program emphasizes compound movements like barbell squats, bench presses, and deadlifts, ensuring a comprehensive approach to building muscle and power. Each workout is structured to push your limits, with intensity levels set to RPE 8-9, making it ideal for those ready to elevate their training. Get ready to transform your physique and strength with a program that keeps you engaged and motivated every step of the way!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 03, 2025 03:47
  • Last Edited
    Dec 03, 2025 06:43
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.5%
Front Delts
10.8%
Upper Back
9.9%
Chest
8.6%
Hamstrings
8.2%
Lats
8.2%
Quadriceps
6.9%
Middle Delts
6.5%
Triceps
6%
Abductors
4.3%
Calves
4.3%
Biceps
3.7%
Abs
3%
Lower Back
2.6%
Rear Delts
2.6%
Adductors
1.7%
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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
Bent Over Row (Barbell)
3
3-5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
3
3-5 reps
RPE 8-9
3
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8
5
Overhead Press (Barbell)
3
3-5 reps
RPE 8-9
6
Upright Row (Barbell)
3
4-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
3
3-5 reps
RPE 8-9
3
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8
5
Overhead Press (Barbell)
3
3-5 reps
RPE 8-9
6
Upright Row (Barbell)
3
4-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
3
3-5 reps
RPE 8-9
3
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8
5
Overhead Press (Barbell)
3
3-5 reps
RPE 8-9
6
Upright Row (Barbell)
3
4-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
3
3-5 reps
RPE 8-9
3
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8
5
Overhead Press (Barbell)
3
3-5 reps
RPE 8-9
6
Upright Row (Barbell)
3
4-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
3
3-5 reps
RPE 8-9
3
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8
5
Overhead Press (Barbell)
3
3-5 reps
RPE 8-9
6
Upright Row (Barbell)
3
4-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
3
3-5 reps
RPE 8-9
3
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8
5
Overhead Press (Barbell)
3
3-5 reps
RPE 8-9
6
Upright Row (Barbell)
3
4-6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Hip Thrust (Machine)
3
4-6 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 7-8
5
Seated Calf Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Hip Thrust (Machine)
3
4-6 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 7-8
5
Seated Calf Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Hip Thrust (Machine)
3
4-6 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 7-8
5
Seated Calf Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Hip Thrust (Machine)
3
4-6 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 7-8
5
Seated Calf Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Hip Thrust (Machine)
3
4-6 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 7-8
5
Seated Calf Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Hip Thrust (Machine)
3
4-6 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 7-8
5
Seated Calf Raise
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7-8
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7
6
Seated Calf Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7-8
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7
6
Seated Calf Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7-8
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7
6
Seated Calf Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7-8
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7
6
Seated Calf Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7-8
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7
6
Seated Calf Raise
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7-8
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7
6
Seated Calf Raise
3
12-15 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bent Over Row (Barbell)
3 Sets
3-5 Reps
@8-9
2
Pull-Up (Bodyweight)
3 Sets
3-5 Reps
@8-9
3
Bench Press (Barbell)
3 Sets
3-5 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
@8
5
Overhead Press (Barbell)
3 Sets
3-5 Reps
@8-9
6
Upright Row (Barbell)
3 Sets
4-6 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Hip Thrust (Machine)
3 Sets
4-6 Reps
@8
4
Hip Abductor (Machine)
3 Sets
6-8 Reps
@7-8
5
Seated Calf Raise
3 Sets
6-8 Reps
@8
Day 3
1
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@7-8
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7-8
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@7-8
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
Day 4
1
Leg Curl
3 Sets
8-12 Reps
@7-8
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@7-8
3
Leg Extension
3 Sets
8-12 Reps
@7-8
4
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@7-8
5
Hip Abductor (Machine)
3 Sets
8-12 Reps
@7
6
Seated Calf Raise
3 Sets
12-15 Reps
@7