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LULU

by Raheel Khan

Program Description

Basically, I want to incorporate more cardio and also lighten a bit of my volume

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 04, 2025 02:39
  • Last Edited
    Jun 18, 2025 08:42

Summary

Unleash your potential with the LULU program, a dynamic 4-week workout plan designed for serious lifters. Committing to four days a week, you'll tackle a balanced mix of lower and upper body workouts, incorporating machines and free weights to build strength and enhance muscle definition. Each session is carefully crafted with high-intensity exercises, ensuring you push your limits while maximizing results. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Biceps
10.3%
Quadriceps
9.5%
Chest
9.5%
Front Delts
8.9%
Upper Back
8.9%
Lats
8.3%
Forearms
7.8%
Hamstrings
7%
Middle Delts
5.7%
Glutes
3.8%
Calves
3.2%
Lower Back
1.3%
Abs
0.6%
Abductors
0.6%
Rear Delts
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press (45 Degrees)
1
3
12 reps
12 reps
RPE 5
RPE 9
3
Leg Curl
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7
Bicep Curl (Cable)
1
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
9
Wrist Curls
4
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press (45 Degrees)
1
3
12 reps
12 reps
RPE 5
RPE 9
3
Leg Curl
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7
Bicep Curl (Cable)
1
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
9
Wrist Curls
4
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press (45 Degrees)
1
3
12 reps
12 reps
RPE 5
RPE 9
3
Leg Curl
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7
Bicep Curl (Cable)
1
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
9
Wrist Curls
4
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press (45 Degrees)
1
3
12 reps
12 reps
RPE 5
RPE 9
3
Leg Curl
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7
Bicep Curl (Cable)
1
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
9
Wrist Curls
4
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
4
10 reps
RPE 9
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9
2A
Lat Pulldown
4
10 reps
RPE 9
2B
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9
3A
T-Bar Row
4
10 reps
RPE 9
3B
Chest Press (Machine)
4
10 reps
RPE 9
4A
Tricep Extension (Cable)
4
10 reps
RPE 9
4B
Lateral Raise (Cable)
4
10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
5B
AD Press (Smith Machine)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
4
10 reps
RPE 9
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9
2A
Lat Pulldown
4
10 reps
RPE 9
2B
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9
3A
T-Bar Row
4
10 reps
RPE 9
3B
Chest Press (Machine)
4
10 reps
RPE 9
4A
Tricep Extension (Cable)
4
10 reps
RPE 9
4B
Lateral Raise (Cable)
4
10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
5B
AD Press (Smith Machine)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
4
10 reps
RPE 9
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9
2A
Lat Pulldown
4
10 reps
RPE 9
2B
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9
3A
T-Bar Row
4
10 reps
RPE 9
3B
Chest Press (Machine)
4
10 reps
RPE 9
4A
Tricep Extension (Cable)
4
10 reps
RPE 9
4B
Lateral Raise (Cable)
4
10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
5B
AD Press (Smith Machine)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
4
10 reps
RPE 9
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9
2A
Lat Pulldown
4
10 reps
RPE 9
2B
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9
3A
T-Bar Row
4
10 reps
RPE 9
3B
Chest Press (Machine)
4
10 reps
RPE 9
4A
Tricep Extension (Cable)
4
10 reps
RPE 9
4B
Lateral Raise (Cable)
4
10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
5B
AD Press (Smith Machine)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press (45 Degrees)
1
3
12 reps
12 reps
RPE 5
RPE 9
3
Leg Curl
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7
Bicep Curl (Cable)
1
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
9
Wrist Curls
4
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press (45 Degrees)
1
3
12 reps
12 reps
RPE 5
RPE 9
3
Leg Curl
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7
Bicep Curl (Cable)
1
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
9
Wrist Curls
4
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press (45 Degrees)
1
3
12 reps
12 reps
RPE 5
RPE 9
3
Leg Curl
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7
Bicep Curl (Cable)
1
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
9
Wrist Curls
4
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press (45 Degrees)
1
3
12 reps
12 reps
RPE 5
RPE 9
3
Leg Curl
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
7
Bicep Curl (Cable)
1
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
9
Wrist Curls
4
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
4
10 reps
RPE 9
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9
2A
Lat Pulldown
4
10 reps
RPE 9
2B
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9
3A
T-Bar Row
4
10 reps
RPE 9
3B
Chest Press (Machine)
4
10 reps
RPE 9
4A
Tricep Extension (Cable)
4
10 reps
RPE 9
4B
Lateral Raise (Cable)
4
10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
5B
AD Press (Smith Machine)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
4
10 reps
RPE 9
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9
2A
Lat Pulldown
4
10 reps
RPE 9
2B
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9
3A
T-Bar Row
4
10 reps
RPE 9
3B
Chest Press (Machine)
4
10 reps
RPE 9
4A
Tricep Extension (Cable)
4
10 reps
RPE 9
4B
Lateral Raise (Cable)
4
10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
5B
AD Press (Smith Machine)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
4
10 reps
RPE 9
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9
2A
Lat Pulldown
4
10 reps
RPE 9
2B
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9
3A
T-Bar Row
4
10 reps
RPE 9
3B
Chest Press (Machine)
4
10 reps
RPE 9
4A
Tricep Extension (Cable)
4
10 reps
RPE 9
4B
Lateral Raise (Cable)
4
10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
5B
AD Press (Smith Machine)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
4
10 reps
RPE 9
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9
2A
Lat Pulldown
4
10 reps
RPE 9
2B
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9
3A
T-Bar Row
4
10 reps
RPE 9
3B
Chest Press (Machine)
4
10 reps
RPE 9
4A
Tricep Extension (Cable)
4
10 reps
RPE 9
4B
Lateral Raise (Cable)
4
10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
5B
AD Press (Smith Machine)
4
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Hack Squat
4 Sets
10 Reps
@9
2
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
12 Reps
@5
@9
3
Leg Curl
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@9
7
Bicep Curl (Cable)
1 Set
10 Reps
@9
8
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@9
9
Wrist Curls
4 Sets
10 Reps
@9
10
Reverse Wrist Curl (Barbell)
4 Sets
10 Reps
@9
Day 2
1A
Bench Press (Smith Machine)
4 Sets
10 Reps
@9
1B
Chest Supported Row (Machine)
4 Sets
10 Reps
@9
2A
Lat Pulldown
4 Sets
10 Reps
@9
2B
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@9
3A
T-Bar Row
4 Sets
10 Reps
@9
3B
Chest Press (Machine)
4 Sets
10 Reps
@9
4A
Tricep Extension (Cable)
4 Sets
10 Reps
@9
4B
Lateral Raise (Cable)
4 Sets
10 Reps
@9
5A
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9
5B
AD Press (Smith Machine)
4 Sets
10 Reps
@9
Day 3
1
Hack Squat
4 Sets
10 Reps
@9
2
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
12 Reps
@5
@9
3
Leg Curl
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@9
7
Bicep Curl (Cable)
1 Set
10 Reps
@9
8
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@9
9
Wrist Curls
4 Sets
10 Reps
@9
10
Reverse Wrist Curl (Barbell)
4 Sets
10 Reps
@9
Day 4
1A
Bench Press (Smith Machine)
4 Sets
10 Reps
@9
1B
Chest Supported Row (Machine)
4 Sets
10 Reps
@9
2A
Lat Pulldown
4 Sets
10 Reps
@9
2B
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@9
3A
T-Bar Row
4 Sets
10 Reps
@9
3B
Chest Press (Machine)
4 Sets
10 Reps
@9
4A
Tricep Extension (Cable)
4 Sets
10 Reps
@9
4B
Lateral Raise (Cable)
4 Sets
10 Reps
@9
5A
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9
5B
AD Press (Smith Machine)
4 Sets
10 Reps
@9