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Lilys planr

by Fynn L.
1 athletes joined

Program Description

R

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2025 07:43
  • Last Edited
    Jun 18, 2025 10:35

Summary

Embark on a transformative 12-week journey with Lily's Planr, designed for those ready to elevate their fitness game. This program features four dynamic training days each week, focusing on a mix of strength-building exercises like Dumbbell Walking Lunges, Stiff Leg Deadlifts, and Barbell Squats. With a full gym setup, you'll engage multiple muscle groups, ensuring balanced development and improved performance. Get ready to challenge yourself and see real results as you commit to a structured routine that pushes your limits and builds your confidence.
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.2%
Quadriceps
14.8%
Hamstrings
10%
Lats
8.9%
Triceps
8.2%
Front Delts
7.5%
Biceps
6.1%
Chest
6.1%
Upper Back
6.1%
Abs
5%
Adductors
4.5%
Middle Delts
3.4%
Lower Back
2.7%
Forearms
1.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
-
2
Stiff Leg Deadlift
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Leg Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Bench Press (Close Grip)
3
20 reps
-
3
Skull Crusher
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
Bicep Curl (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Squat (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Dumbbell Bench Pullover
3
15 reps
-
4
Front Raise
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
20 Reps
-
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
3
Leg Extension
3 Sets
20 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
10 Reps
-
2
Bench Press (Close Grip)
3 Sets
20 Reps
-
3
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
2
Hip Thrust (Barbell)
3 Sets
20 Reps
-
3
Squat (Barbell)
3 Sets
10 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
20 Reps
-
2
Seated Row (Cable)
3 Sets
20 Reps
-
3
Dumbbell Bench Pullover
3 Sets
15 Reps
-
4
Front Raise
3 Sets
20 Reps
-