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Lindys plan

by Alex K.
2 athletes joined

Program Description

Lindy

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2025 01:15
  • Last Edited
    Jun 18, 2025 10:30

Summary

Transform your fitness journey with Lindy's Plan, a comprehensive 10-week program designed to elevate your strength and conditioning. Committing to five days a week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing machines, free weights, and bodyweight movements. With a focus on progressive overload and functional training, this program not only builds muscle but also enhances endurance and core stability. Join Lindy's Plan to unlock your potential and achieve your fitness goals!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Week 1
1 / 10 Weeks
Day 2
1
Seated Row (Machine)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Bicep Curl (Dumbbell)
2 Sets
-
4
Hammer Curl
2 Sets
-
5
Russian Twist (Dumbbell)
3 Sets
-
6
Plank
3 Sets
0.5 mins
-
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Hip Thrust (Barbell)
3 Sets
-
3
Glute Kickback (Cable)
3 Sets
-
4
Hyperextension
3 Sets
-
5
Cardio
1 Set
30 mins
-
Day 3
1
Tricep Rope Push Down (Cable)
3 Sets
-
2
Overhead Tricep Extension (Cable)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Cardio
1 Set
45 mins
-
Day 4
1
Squat (Smith Machine)
3 Sets
-
2
Step-Up (Weighted)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Leg Curl
3 Sets
-
5
Hanging Leg Raise
2 Sets
-
6
Russian Twist (Dumbbell)
2 Sets
-
7
Plank
2 Sets
-
Day 5
1
Cardio
1 Set
45 mins
-